So I recently decided to follow my dream and applied for the Royal Navy, the catch? I'm twenty years old and have been smoking/drinking for seven/four years and I've kicked both habits. I've been nicotine clean for 18 days but I still haven't seen the major improvement in my time as I would like. My last run came in at 13:02.3, the recruitment process is lengthy so I do have time on my side and I have the motivation. I've been informed that 'interval training' and running beyond 2.4km is the best way to shave the two minutes of my current time. Also the fitness test will be on a Dreadmill (treadmill) and if someone could tell me if it's any different then road (pavement) running it would be much appreciated.