File :-(, x, )
Anonymous
Hey /fit/ness freaks, need some advice about running.

I'll start by saying my goal:
Hopefully joining the royal marines, I have about 1-2 months to get my 3 mile(4.8k) time at around 22 minutes. (first 1.5 <12:30, second 1.5 <10:30)

Recently had a string of chest infections and a lower back injury, prior to that i was pulling a sub-10 minute 1.5 miler, but my endurance tended to die after that.
Doing a slower paced run I can do the 3 miler easily without problems, but I have a time limit with which to do my tests.

My question is, in this time, what would be the best types of running to do? The internet has been pretty crap so far, and everyone seems to want money for advice...

Any help appreciated :)
>> Anonymous
That running rate isn't too bad - it's a quick pace, but not very hard to achieve. Start off running faster - ON A TREADMILL. Try doing 15-16km/h on a slight slope (gradient 5 or so) to represent how much harder it'll be on the road. As long as you can, on and off. After a week, start doing it on the road. REpeat constantly. Work on your leg muscles. Work out a way (I use music) to watch your pace and speed when road running.
>> Anonymous
I need to do treamill work anyway as this test is a 3miler on a treadmill (no idea why they didnt do track), all my times I recorded were road runs which I find far easier than a treadmill.

Leg muscles just need to get used to working hard again, used to do tae kwon do for 9 years (5 times a week + competition) so they have the strength behind them.
Thanks for the advice though, I'll park my ass on the treadmill and practise alot more there.