Sup /fit/, I have to improve my 2.5km (1.6 miles) running time from about 13 minutes to under 10 minutes in 3-4 months. What is the most effective way to improve my running speed?
pic not related at all
Hey man I think I can help, I also had a military fitness test coming up and I (barely) made the running part.
I only had 5 weeks to prepare to get 2.7km in 12 minutes, because I just came back from an injury. My program was as follows:
Week 1 & 2: slow 5 km 2 days a week (with about 100m of walking in the middle)
Week 3: fast 5km 3 days a week
Week 4 & 5: fast 5km, alternating with HIIT 5km, every other day; so Monday was fast 5km, Tuesday off, Wednesday was HIIT 5km, Thursday off, Friday was fast 5km, then Saturday off, you get it.
3 days before the test, run a slow 5km, then take the next 2 days off, and then give it all during the test.
With this I was able to increase from 2.5km to 2.7km in 12 minutes in 5 weeks.
However keep in mind that that's not very fast either, and there might be people on this board with better programs and knowledge than me, be careful of injuries.
Btw I also aced the bodyweight exercises, I can help you with that too if you need advice.
Supposedly they are Russian special operations soldiers to help the rebels there. But ssssh make sure no one finds out.
My HIIT was a mess to be honest, it was basically slow jogging with 50m sprinting intervals, and a long 200m walking break in the middle. I absolutely dreaded it and now I made it past the test I also stopped doing it, however I believe they helped me a ton with my speed.
And I can't stress enough that you need to be wary of injuries, many times have I lost all my preciously build up endurance gains by fucking up my ankles or knees, and not being able to run for 3 weeks.