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
Thursday: Rest
Friday: 5-6 mile endurance run, sometimes best effort sometimes steady.
Saturday: Swimming
Sunday: Rest
So, what would you do in order to improve this?
Many thanks, matt
Comments
Oh, and try British Military Fitness, if they run classes in a park near you. Its a cracking form of fitness and you'll be getting fitness advice from military PTI's, some of which have been Royal Marine baton swingers.
Good luck.
Ignoring all the other aspects of fitness that will be demanded of you, running at least 3/4 times for varying distances and at various speeds/effort levels will probably yield the best improvement in your 1.5 mile time