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Help with training?

#1
Hello, I am training for selection. I'm not really what you'd call up to scratch at the moment after about a year of not much exercise. I need to achieve 9.40 on the 1.5 mile run. If anyone has any tips on how to build up my stamina / speed etc, it would help alot.

Also, any 6/8 week fitness plans available?

Cheers,
Wade
 

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