I can run 2,4km in 19 minutes, i have to improve my time to at

Very easy. HIIT is the answer, before anyone says anything its great for fat loss but the gains for cardio are intense. I went for barely running 5k to running 5k in 15 minutes, around 3 minutes per km.

Literally did this, http://www.bodybuilding.com/content/ultimate-8-week-hiit-for-fat-burning-program.html.

Instead of waiting I jogged lightly and I pushed myself hard, as an example I jogged at around 6-7mph and ran at around 15-16mph or levels which ever it is, pretty sure its mph.

>>39561701
Alright thanks, I'll look into that program.

>>39561701
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>>39561825

Take off the . at the end

>>39561670
DNP. No joke.
Aside from making you lose excess weight in the form of fat, it also triggers your body to build more mitochondria due to the increased load on them, which tremendously boosts your endurance. Noticed that after every cycle, although the effect doesn't last forever.

File: 1433184894565.gif (2MB, 250x250px) Image search: [Google]

2MB, 250x250px

>>39561864
>DNP

>>39561864
I have considered DNP, or taking some albuterol i have laying around. The position i have to get in shape for is in the police, and any PED will ban me for life, so DNP sadly isn't an option. I'm not sure if they drug test or not

>>39561884
DNP is not a PED, they don't test for it, and it cannot get you banned. It is legal to own and buy, it is only not legal to sell it in a form that's meant for human consumption, as abuse has caused deaths in the past.

>>39561908
DNP is on the PED list for illegal substances in Denmark where i live, so I'm pretty sure that IF i was to be tested, that DNP would be included in that test

>>39561670
Cmon man, I just ran a 5k a week ago in 30 mins, and I'm a fat fuck @22%bf who hasnt run in months. Just keep up your routine, keep pushing yourself to go faster every single time. Get good sleep, I find that really helps with cardio performance.

Also, if you are like me, you will generally see a boost from competition. I dunno what it is, but I can generally do about 5-10% faster when I'm in a race vs when I'm training

If you want to improve in running then you have to run, not cycle. Running is a lot more demanding nad thus very different to cycling.

>>39561701
>barely run a 5k
>start doing intervals at 3:45 to 4 minute miles

yeah ok