I'm freaking the fuck out. I have 1 month left to get a

You need to be running more.

5 days a week.

25-30 miles.

>>42334988
But I get fatigued if I do that
5k a day? Not possible, init?

Sprinting and interval training (like tabatas) increase aerobic capacity more than endurance running so long distance running is, ironically, fucking worthless for training for long distance running. Do 2.4k like once a week so you're psychologically used to it. Endurance training is a fucking meme though.

>>42334988
Stfu you're clueless

>running on a treadmill

Fuck that, run outside.

>>42335024
Okay, that's very interesting. Could you spoon feed me a little more and write me a 3 day program on that concept?
I've been doing my own thing and not improving and kinda freaked out because my PT exam is next month

>>42335037
Ikr, I wish it was on a track but they test you on a treadmill

File: 1501402273474.jpg (40KB, 297x297px) Image search: [Google]

40KB, 297x297px

>>42334928
>1 month left
>11 minute 2.4k
you sister fatherfuck pig shit fuck, why don't you wait until last 11 minutes and then do it? you have 1 whole month. relax until 20 min before month is over-- then you have 9 minutes to get ready

there i make it easy

why such an odd distance. anyway 11 minute 1.5 mile should be pretty easy just run at a 7:25 7:30 pace

Bro I was literally in the same position, do fucking HIIT intervals please I wanted to join the ontario provincial police and it takes the same time to, I did HIIT intervals for 2 months and I killed it, theres a hiit workout guide in bb forums

>>42335356
It's 6 laps of an athletics track. It's a very standard measurement for a lot of mainly government organisations.

>>42334928
you platued at a mile are you fucking serious you lazy piece of shit. Are you that fucking scared to push yourself and be uncomfortable? fucking christ

try running
mon 15 mins
tuesday 10 mins
wednesday 10 mins
thurday rest
friday 15 mins
saturday 10 mins
sunday rest

mon 20 min
tues 10 min
wed 10 min
thur rest
fri 20 min
sat 15 min
sun rest

mon 25 mins
tues 15 mins
wed 15 mins
thurs rest
fri 25 mins
sat 15 min
sun rest

repeat the 3rd week again because you'll probably be a fucking pussy and won't run more than that. that should be it for a month. also if you want on wednesday instead of running go on a bike, swim, stair master etc... whatever cardio you can do other than running.
on mon wed fri do some core exercise
russian twist
v-ups
oblique planks
regular planks
bicycles
do this 1 set at how many ever reps your bitch ass is comfortable doin

>>42335842
also doesn't matter how many miles you runnin just run for the prescribed time you fuckin pussy

>>42335048
http://chaosandpain.blogspot.com/2011/04/run-and-youll-only-die-tired-science.html
There's a sample routine in there that actually is for military PT training.
>inb4 trusting science in a blog
He links lots of research.