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2007/12/04, 11:54 PM
I have a physical test in a timed run. It is done wearing combat style boots and BDU pants. It consists of jumping/climbing over a 6 foot wall, running one mile and jumping/climbing over the 6 foot wall again. I did it in 8:24 and would like to get my time under 8 minutes.
Right now, I run 3 times a week.
One day a week, I do HIIT for 3-4 miles starting with a couple of warm up laps. Then 120 yard sprints for 4 times and then 220 yard sprints for 4 times. Then ending with a couple of cool down laps.
The other two times a week, I run 4-5 miles with a 8:40 minute per mile pace.
Every once in a while (Maybe every 2-3 weeks), I will run up a low grade uphill, then down, then a level part which is 1/2 mile. This I do for 4-5 miles.
Any suggestions on how to lower my time in the 1 miler?
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