POPAT Myth vs. Fact: Is Just Running Enough?

POPAT Myth vs. Fact: Is Just Running Enough?

Published on Oct 28, 2025 | By Training Club

It's one of the most common training mistakes we see. An applicant looks at the POPAT (Police Officer's Physical Abilities Test), sees the cone-to-cone sprints and the 6-lap obstacle course, and thinks: "This is a running test. I just need to improve my cardio."

This is a critical misunderstanding that leads to failed tests.

So, is just running enough to pass the POPAT?

The short answer: Absolutely not.

Here's the myth, the fact, and what you need to do instead.

The Myth: "I'm a good runner, so I'll pass the POPAT."

The logic seems sound. The test is timed, it involves multiple laps, and you're gassed by the end. This must be an endurance test, right?

Wrong. While cardiovascular endurance is a component, it's only one piece of the puzzle. Relying only on long-distance, steady-state running is the single biggest training gap for most applicants.

The Fact: The POPAT is an Anaerobic Sprint with Tasks, The POPAT isn't a marathon; it's an all-out sprint interrupted by heavy lifting, pushing, pulling, and jumping.

Your body primarily uses a different energy system this (the anaerobic system) than it does for a 5k or 10k run (the anaerobic system). Training only your aerobic system leaves you completely unprepared for the specific demands of the test.

Here's what "just running" misses:

1. Raw Power & Strength

Your 5k pace doesn't matter when you have to lift and carry a 100lb bag or control the 80lb push-pull machine. These tasks require full-body strength, grip, and a braced core.

2. Agility & "Stop-and-Go" Power

The POPAT is full of 180-degree turns, jumps, and vaults. This requires agility and the ability to decelerate and re-accelerate your body mass quickly- something you never train in a steady-state jog.

3. Strength Under Fatigue

The test is designed to see if you can perform a strength task (like the push-pull) while your heart rate is redlining. A good runner might have a low heart rate, but they haven't trained to move a heavy object when they're out of breath.

The Solution: Train Like a Sprinter, Not a Marathoner

Don't throw away your running shoes, but you must change how you train.

• Stop Jogging, Start Sprinting: Instead of a 30-minute jog, do 10-15 rounds of interval sprints. Run hard for 45-60 seconds, rest for 30 seconds, and repeat. This trains the correct energy system.

• Add "Tasks" to Your Runs: This is the most crucial part. Create circuits that mimic the test. For example:

• Run 400m (hard).

• Immediately do 10 heavy kettlebell swings.

• Immediately do 10 box jumps (to stimulate vaulting).

• Immediately run another 400m.

• Rest and repeat,

• Build Full-Body Strength: Dedicate 2-3 days a week to strength training. Focus on the "big" movements:

• For Pushing: Sled Pushes, Bench Press

• For Pulling: Heavy Rows, Farmer's Carries (for grip)

• For Lifting & Carrying: Deadlifts and Squats

The Bottom Line

The POPAT isn't a test of how well you can run. It's a test of how well you can perform police-related physical tasks at a full-sprint. Train for the test, not just for the run.