In 7 weeks I have an asssessement for the British Army (parachute regiment). The assessement consists of a 4 mile run on hilly terrain with hill sprints mixed in at a pretty fast pace, aswell as a 2km run that needs to be done in under 8:15. I've been building up my mileage to about 50mpw just doing easy runs however I feel that I should do less easy runs and more workouts, just wondering how people would recommend training for this.
Running 50 mpw will be more than enough for anyone to pass the test, assuming that they are young enough to join the military.
It's weird how you and the assessment mix unit systems (mi. and km).
You could throw some tempos into your training if you want to improve. Run faster for 15-30 minutes at a pace that is almost uncomfortable by the end. Look it up. Tempos are probably both the simplest thing you can do and the most beneficial thing you can do.
50MPW sounds like a lot for this (imo). You should be able to coast through it on half of that, provided you're in reasonable overall physical shape. The recommendation of tempo is solid. You could also try running at target pace (4:07/Km), breaking it down in smaller intervals. As in: 5-6 X 400m @ around 4:05/K on 200m jog rest. Tweak distance of intervals, total distance (e.g. in the above: 5-6 x 400m = 2-2.4Km), pace, recovery duration, based on how you feel. You have a good number of weeks ahead of you, you can play around with some variations. Obviously, you may also want to include hill sprints and easy or steady runs on hilly trails.
Good luck!
Train by punching yourself in the face repeatedly and then making sure you don't stick out or do anything too well as they will probably shiit all over your clothes and possessions (literally) as a reward for you standing out.
Good luck.
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RENATO can you talk about the preparation of Emile Cairess 2:06
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