Preparing for a 12.25 min 1.5 mile run?

Question

I am preparing for my State Trooper Exam, I am currently 225 and in shape physically as far as muscularly, I am working on cardio every day for the last 3 weeks and the exam is in another 2 - 3 weeks, they have not told us a date. I am doing a low carb diet to cut down to 215 for the exam to a) make the run easier and b) to tone off the last ten pounds of fat.

my questions is does anyone know how much running I should be doing a day. I have heard run as far as you can every day, some say run every other day, some say do short sprint and then a 2 mile run. Any advice is good, I am not to happy with my current mile speed of about 9:20 and need it to dramatically improve over the next 3 weeks.

Answer 1

Honestly that is very very easy and the fact that you are in shape makes it even more easy. Dont sweat it dude. Good Luck.  

Answer 2

just run thats all you can do

Answer 3

Im currently training for a 1.5 mile timetrial and this is the schedual im using.

Monday: Distance run (4-6 miles)

Tuesday: Tempo run (I usually run fast for 2 minutes then jog for 5 minutes for about 4 miles)

Wendsday: Distance run (4-6 miles)

Thursday: Speed workout (Either 6 400 meter dashes or a couple hill repeats)

Friday: Distance run (4-6 miles)

Saturday: Distance run (6-8 miles)

Sunday: Rest

Ive been running for a couple years now so u may need to reduce the milage depending on your endurance level. Also im not so sure if a low carb diet is a good idea since carbs are important for running but if u need to make a wieght requirment it may be necessary. Hope this helps.