Fitness test

Nope hah, good luck brother

It means he's a leaf

add distance.

trying to be a cop I see

with a month to go i'd suggest getting more work at goal pace via intervals. iow:
>5-10 minutes easy warm up, minute at 8:00/mile pace, minute easy and relaxed x 10-12, 5-10 minute cool down, work up to 15 repeats, then try to make your hard minutes faster (but leave a repeat in the tank)

hill repeats might also work pretty well. find a hill that takes you 30sec to a minute to run up, run up it, walk down, repeat x 8-10

so do workouts like that about 2x/week, very easy half hour about 2x/week, have a squint at fellrnr's form page

should work imo

Thanks

Just jog every day for about an hour
Jog/run

I used to run competitively, going from a non runner to a dedicated runner will shave two three minutes off your mile in the first few weeks if you actually do it

I assume you're going Navy or Air Force ROTC. I'm army rn. Our pt test is 2 miles in 15:54. Best advice I can give you is run 6 days a week. Alternate between 30/60s for 20 minutes one day, one day do a 1.5 mile as fast as possible, and one day do a slow 3-4 mile run. Do your legs hurt after the run or are you just gassed? If the legs hurt, you need to strengthen them . If its cardio issue, you need to do interval training.

>Hey, I need to bench press 225 by february, If i kept lifting 180 would I be good by then?

Up your distance you absolute mongo

Attached: udfpiv27cr301.png (403x448, 53K)

intervals totalling 3 miles 6x800m
distance of 5-6 miles
1.5 mile test
repeat

Lotta retards in this thread who have probably never run seriously in their life.
12 min 1.5 isn't that bad but running sucks altogether. Gotta have guts because running is straight up painful

Training is mostly common sense though. Here's what I recommend...
Find a nice loop. One that's a mile or a half a mile or a mile and a half or some round distance. Make a note of where your distances are (.5 mile, 1 mile, .25 miles etc.).
Run more than one mile. Don't just run a mile a day - you won't build up enough endurance that way (but don't overdo it, train hard but don't kys) Shoot for 2 if not more (again, when you're ready). Here's the important part:
When you run for the workout, each piece should be faster than the last. I used to run 6ish miles for my workouts with a 9:30 1.5 mile to start and decrease it by 15-20 seconds each time so I was running closer to 8-8:30 for the last 1.5.

Ofc, I was training for 5k races. you might time your half miles and maybe try for 5 minute halves. Might be a good start. Then pump it up a bit. Shoot for 4:50 halves in two weeks. Then maybe 4:40 two weeks after that and do 1.75 miles...you get the picture.

The most important tips are 1. Stay with it no matter what and 2. Always go faster and harder for the small picture (each lap in a workout) and the big picture (each day you workout)

If anyone is telling you to wear weights or run in sand or whatever, they are dumb (but trails are good, try not to run on hard ground). You don't need that gaudy shit. You just gotta run and get faster every time.