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Alright, well im currently training for the Royal Marines and i am trying to get a running plan sorted prior to my selection. This requires a 1.5 mile steady run(11-12 mins) followed by 30 secs-1 min rest and then another 1.5 miler best effort. Also, there is an endurance course including various things to kill you off, followed by a 4 mile run back to camp.
Ive not done a best effort on the road for quite some time, but im going to test myself tomorrow. I am hoping for around a 9 minute 20 return 1.5 miler time. At the minute this is roughly what my RUNNING schedule looks like. I do other things in the gym, just need some help on my CV plan.
Monday: Do a mock test or a 3 miler best effort
Tuesday: None impact cardio, rower or bike 20-30 mins
Wednesday: Hill sprints
Friday: 5-6 mile endurance run, sometimes best effort sometimes steady.
So, what would you do in order to improve this?
Many thanks, matt