Hello:

I am trying to become a police officer and the run is the only thing that is holding me back. I m not a fan of running so this is going to be a challenge for me. Right now I run 1.5 miles in about 14 minutes, I need to do it in about 11:45 minutes. I notice that when we start the run everyone is almost sprinting for about a lap or so then pace off. I try to keep up with them but I do not want to waist all of my energy. I am please with myself I must say because I no longer walk any distance of the 1.5 miles.

My question is what can I do in the next month to increase my chances of getting my time down. I am not looking for miracle rather looking for the best way to train. Right now, I just kind of running around my neighbored at a good pace for either a 1.5 mile run or about a 2.3 mile run. How many days a week, sprints and what distance should I be doing to get myself ready. I am also doing my best to lose weight since the less that I weigh the less I have to run with.


Thanks for the help