i am in the milatry and i have 13 days to get my 2 mile run time down to 1630 or less i have not been able to run for over 3 moths due to a hip injury. long story short i need to do the run . it is on aug 3 and to day is july 21 ( i just found out about it to day so i have not been draging my feet) my run time now would probly be in the late 17 early 18 . hope this is usefule