02-07-2008, 05:22 PM
OK that doesn't really give you much time to train towards it however you can do a few track sessions that would prepare you for the test.
You can continue running every 2nd day ...
Day1 - 20 to 30 mins don't focus on distance just time
Day2 - 3 x 1 mile with 3 min rest - 1 mile target time 6min 15 sec
take a rest day (don't do gym on this day or on Day2) then
Day 3 - 20 to 30 mins easy
Day 4 - 5 x 4min fast @ 3mile perceived effort with 60 seconds easy between each fast run
take a rest day you can do gym on this day
Please ask questions and then 1 week before the test we will revamp the final days training
I hope this helps, ask about Day 4 if unsure about session
Regards
TheEd
You can continue running every 2nd day ...
Day1 - 20 to 30 mins don't focus on distance just time
Day2 - 3 x 1 mile with 3 min rest - 1 mile target time 6min 15 sec
take a rest day (don't do gym on this day or on Day2) then
Day 3 - 20 to 30 mins easy
Day 4 - 5 x 4min fast @ 3mile perceived effort with 60 seconds easy between each fast run
take a rest day you can do gym on this day
Please ask questions and then 1 week before the test we will revamp the final days training
I hope this helps, ask about Day 4 if unsure about session
Regards
TheEd