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RAF PJFT training Watch

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    Hey all
    I've recently failed my first attempt at the pre joining fitness test for the RAF, I can do the push-ups and sit-ups but I really struggled with the running, I can do 1.5 miles in about 15 minutes on a treadmill does anyone have any advice as to how I can get my time down to 11minutes at most? I can run outdoors and have joined a gym I find the actual speed of the treadmill the hard part, thank you
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    Dont panic mate, just keep at it and youll be surprised how quickly time will drop off your run! (been there done that)
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    Sounds like a silly and flippant answer, but run more.

    Get out and run daily, if not twice daily. Do timed 1.5 mile runs and do longer, slower runs to build endurance. Use HIIT / fartlek tactics to get used to speed.

    Sub 10 minutes should be your target and is easily achievable.
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    thank you both for your answers I'll try and let you know my progress in a couple of weeks
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    hey, i had the same problem. what i did was booked into the same gym my test was in on the same treadmill but brought someone along to stand at the side for added pressure . they should tell you speed you need to need to keep at to get a pass. i was running at 9.5km/h (and struggled) but needed to be at 11km/h so for my practice i did 11.5km/h and managed. its definitely more mental over physical (for me anyway ) keep it up and don't give up.
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    Ok so I have about 2 weeks until my result and I'm running 1.25 miles at about 9minutes but I keep burning out, does anyone have any advice for getting that but more distance? I usually do interval training of running 9.5mph for 2 minutes then 3mph for one minute
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    I found sprinting up a hill (for a sensible distance) then jogging down then repeating helpful. That way when it comes to running fast on flat ground it feels easier. Plus trying circuits can help with your cardio, mark out a rectangle or whatever on flat ground,jog to one corner do some star jumps sprint to the next corner do some bur-pies etc. Your really close to getting it anyway and with the adrenaline i'm sure you'll pass
 
 
 
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