Help! with runnin'

[sammycasper]

ok in the Marine Corps we have physical fittness test, one part of this test is a 3 mile run. You get a max of 100 pts for a run time of 18 min. and I am currently runnin' about 23:30 what can I do to drop the 5 min+ by febuary?

[YouCanDoIt]

don't do AS.....you don't wanna bulk up. three miles is not that far to run. Concentrate on cardiovascuar shape you're in. Look up running on the internet, get a book on running. Run stairs to build explosive speed that would help you with shaving 5 minutes off your time. It's all about having your body adapt to higher speeds and higher energy output. you need to have a program where you run a couple of days, then take one off. Endurance (even for a short run) and explosive speed (when it counts) is the key.