No drama, but you seem to have found the right forum in which to post your question. However, within the first 5 pages or so in this 'ere forum there are at least 10 related "improve run times" themes.... You can't have looked that hard.
What I said previously stands. Don't chuck yer toys out of the pram when site members start giving you shit for not bothering to look before you post.
Go to the local butchers shop and purchase a brace of their finest rabbits, tie them to your waist and start running, ensure that an earstwhile colleague lets the rottweiller go at about a minute and a half, that should improve your run time dramatically!
Got my mates assault course time down by a minute in a month and helped me alot too.
1. Be prepared for at least and hour and a half exercise every other day- In stretches, warm ups etc...
2. Stretch before running
3. Jog for a half hour- gets the heart rate up, breathing rate up
4. find a massive street with lamp posts or any other known interval
5. Sprint from first lamp post to second then jog to next then sprint then jog etc....
6. Do this for half an hour
7. Warm down
8. Stick at it. (This stage is the hardest )
Hey all, I'd like a bit of advice on improving my fitness.
I have the fitness programme given by the army, but I struggle with my running.
Can only manage to do the 1.5 miles in about 15-16 mins, it's been about 6 years since I did any exercise plus smoking hasn't really helped =\
I can manage to run for 20 mins none stop but it's a really slow pace and I would like to improve my pace without getting out of breath.
15-16 minutes is more of a crawl over broken glass and dog sh*te. I'd get on a treadmill if I was you to get use to running. When you can sustain a GOOD pace for 20 minutes get running outside every other day and keep a record of your run times and try and shave a few seconds off every time you go out.