Need help with endurance for police pt test!!!?

Question

I'm trying to get ready for the pt test and i suck at running. I need to run the 1.5 mile in 13:54 currently 16:39, the 300m in 64 sec currently 120 sec (i know i suck) and 3 miles in 27min currently 36min. I run almost everyday with and average of 20 miles a week. So how do i get faster at all three. I've dropped my times quite a bit after being pregnant but i need to drop alot more and am running out of time.

Answer 1

Derek's got the right answer there.  Run 3-4 miles 4 times a week; take 2 days per week at the track doing 10x100s.  Run the straights hard fast, controlled, relaxed.  Then recover, jog, walk the turns.

Good Luck

Answer 2

What i did was run the bleachers at my college before my run, which by the way was a shorter time than you are expected to qualify with. also spend so much time psyching yourself out you have to be ready for the run mentally too!

GOOD LUCK!

Answer 3

do practice sprints, get enough sleep prior to your runs, drink proteins drinks or energy drinks and do more stretches before running.

Answer 4

If I were you I would mix up track sessions with longer runs (3-5miles). Maybe you could join your local athletics club and they could help you big time with your fitness and sprinting. Good luck!