I'm training to get into the police and to do that I need to be able to run 1.5 miles in 12-14 minutes (12 being the target and 14 being the cut off). They usually take you for a mile gentle run to warm up too, so realistically I have to sustain the higher pace after a mile gentle run.
I've worked out my target to be about 8 minute miles, but I currently operate more around 10. I just took a month off after my graduation due to injury so I was pretty worried the fitness would have faded, but happily managed 4.5miles in ~45 mins the other day doing run walk 10:1.
I've tried making my own fartlek and interval training plans, but to be honest they're a mishmash of all the random stuff I've read/heard about and I'm not sure they're really working! I was wondering if anyone knows of any clear training plans out there to improve your speed over roughly 2 mile distance, or if there are any easy(ish) to remember rules of thumb for speed training? Has anyone tried Laura's SPEED workout and is it any good?
There's a deadline coming up for the autumn intake that I'm sorely tempted by (would love to get out of my current job!) but if I fail the fitness test then I have to wait 6 months before I can reapply which is risky as it would mean being tied to my current job for another 6 months! If I could make significant improvements over the next 3 months I'd stand a chance of being eligible for the spring intake.
What do you experienced runners think? Am I being too ambitious in too short a time scale?