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I'm a 25 year old female, I cycle 10 miles every day (comuting) and weight train twice a week. I'm 5'8" and weigh 155 lbs, I'm quite a strong girl i can bench 50kg plus bar. I can complete the 1.5 in 15 minutes but I want to get it down to 12 minutes to look good for army selection. This is the plan I've come up with, adjust if you think I need to please and any advice you can offer too would also be muchly appreciated, thanks
Mon - gentle 3 mile run
Tue - 30 sec walk, 30 sec jog, 30 sec sprint x 10
Wed - gentle 3 miles
Thur - run up hill, walk down x 10
Fri - gentle 3 miles
Sat & Sun - rest.