Testing Day Success: 10 Common-Sense Tips for Law Enforcement Fitness TESTS
Blue Line fitness testing PARE evaluation sheet with checkboxes for each part of the test

Welcome, future law enforcement officers! Are you preparing to run your PARE, COPAT, SOPAT, POPAT or APREP? As the owner of Blue Line Fitness Testing, I understand the importance of physical preparation in your journey to becoming a member of the law enforcement community. Today we are sharing 10 common sense tips for your law enforcement fitness test day!

10 Common-Sense Things to Remember for Testing Day at Blue Line Fitness Testing

  • Start Early: Don’t wait until the last minute to start training. Building endurance and strength takes time, so begin your fitness regimen well in advance of testing day. We recommend beginning your training at least 6 weeks in advance of your test date.
  • Know the Requirements: Familiarize yourself with the specific fitness test requirements for the agency you’re applying to. This will help you tailor your training to meet their standards. Check out the maps of the PARE, APREP, POPAT, SOPAT and COPAT as well as booking a practice test with us to learn all about the requirements necessary.
  • Train Regularly: Consistency is key. Make a training schedule and stick to it. Incorporate a variety of exercises that target different muscle groups and aspects of fitness, including cardio, strength training, and flexibility. Consider joining weekly classes to keep you accountable and ensure you make your workouts a priority.
  • Hydrate: Proper hydration is crucial for peak performance. Drink plenty of water (we recommend 3L a day) in the days leading up to testing day, and continue to hydrate during the test itself. Do not take pre-workout or energy drinks before you run to avoid your blood pressure being too high and being disqualified from running your test that day.
  • Fuel Your Body: Eat a balanced diet that includes lean proteins, complex carbohydrates, and healthy fats. Fueling your body with nutritious foods will give you the energy you need to perform your best. Check out this blog post for more nutrition tips!
veggies and herbs laid out on a table next to a salad bowl
  • Get Adequate Rest: Don’t underestimate the importance of rest and recovery. Aim for 7-9 hours of quality sleep each night to allow your body to repair and recharge. Create a conducive sleep environment, try to establish a consistent bedtime routine, and limit exposure to stimulating electronic devices before bed. This will allow your body to recharge, repair, and be optimized for your test day. Do not run your test on a day you are coming off night shifts!
  • Warm-Up Properly: Before starting the test, warm up your muscles with dynamic stretches and light cardio. This will help prevent injury and prepare your body for the demands of the test. At Blue Line, we give you ample time to warm up and try out the obstacles before you run your test so take the time offered and use it effectively rather than standing around and watching others.
  • LISTEN to the test Administrator: During the test, focus on the cues and directions the test administrator who is leading you through the course is giving. Don’t assume you know where you are going or the best pace to be running at. Ensure you are maintaining proper form and technique as they cue you to prevent penalties on the course and avoid additional time. This not only maximizes your performance but also reduces the time it can take to get through the course.
  • Stay Positive: Mental toughness is just as important as physical strength. Stay focused, stay positive, and believe in yourself. Visualize success and stay determined to reach your goals. If you do make a mistake or get a fault in the course, don’t panic or start to self-sabotage. Move on, stay focused and get it right the next time around.
  • Watch Others: Pay attention to other people who are running the course before you. Watch how they pace themselves and where they begin to struggle. Pay attention to where they make faults and make notes to yourself on how to NOT do the same thing. The more you watch people run, the more comfortable you should become with the flow of the course and the pace. Be a good team member and cheer for those running before you – you will be grateful for their support while you are running your test!

At Blue Line Fitness Testing, we’re here to support you every step of the way.

Remember, success is not just about crossing the finish line—it’s about the journey of preparation and dedication that leads you there. Good luck, and we look forward to seeing you on testing day!

Are you ready to run and pass your Fitness Test? Contact us today to start your journey towards your law enforcement career.

For more information on any of the law enforcement testing Blue Line offers, check out these pages and posts:



How the Pass the PARE in Alberta

Sirens, Slammers and Service – A podcast for first responders

nikki cloutier owner and certification instructor for blue line fitness testing in edmonton

Written by Nikki Cloutier

Owner & founder of Blue Line Fitness Testing

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