I need to pass a PFT on Feb 13th. I'm good on much of it but I'm a little short on the running which includes a sprint and 1.5 mile run. The sprint is 300m long. I've never really much experience with track and most of my exercising has focused on weight lifting. I don't know the best way to increase my speed to pass this test and I was looking for a program spanning 12 weeks from the local experts.
I would also like some dietary recommendations as well if possible.
Although my situps and pushups are fine, I need to maintain my current strength level in those areas so I would probably need to work that in as well.
I can run the 1.5 mile in about 12:40 in the cold wind, but have run a 7:30 mile in good weather. I can run the 300m in about 51 seconds.
I would like to get my 1.5 mile time to 11 minutes or so to be safe (need to do it in 12:24) and would like to get my 300m to sub-50 times (needs to be 52.4).
I have access to an indoor track so can run any day. I am willing to run 7 days a week if I have to.
So, I guess I'm asking for 2 things. First, is it possible for me to increase my times by this much in 12 weeks? Second, I kindly request the workout and dietary plan to get me there.
I would also like some dietary recommendations as well if possible.
Although my situps and pushups are fine, I need to maintain my current strength level in those areas so I would probably need to work that in as well.
I can run the 1.5 mile in about 12:40 in the cold wind, but have run a 7:30 mile in good weather. I can run the 300m in about 51 seconds.
I would like to get my 1.5 mile time to 11 minutes or so to be safe (need to do it in 12:24) and would like to get my 300m to sub-50 times (needs to be 52.4).
I have access to an indoor track so can run any day. I am willing to run 7 days a week if I have to.
So, I guess I'm asking for 2 things. First, is it possible for me to increase my times by this much in 12 weeks? Second, I kindly request the workout and dietary plan to get me there.