HELP- can anyone give me any tips/ routines for the fitness

Hi Ya,
Im worried about doing my fitness weekend test and was wondering if anybody has got any tips on what i can do to get my running speed quicker. i am currently running a 12 minute 1.5 run and that is shit i know!

im desperately trying my hardest but for some reason i just can't get my speed up. HELP

X Roxy X :D
smudge67 said:
keep running, it's the only way.
Yep. Make sure you push yourself as hard as you can though.
Also, go swimming once or twice a week building up the amount of lengths you can do without stopping. This will greatly improve your lung capacity..
The Zatopek revolution was running faster than you can sustain for shorter distances, have a gasping short recovery, and then repeat, repeatedly. Then try to shorten and eliminate the recoveries. Interval training basically.

[Just found a great Zatopek quote -

Emil Zatopek on Interval Training, "Everyone said, 'Emil, you are a fool!'
But when I first won the European Championship, they said: 'Emil, you are a genius!'"]

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