(disclaimer: cooper test = running as far as possible in 12 minutes)
Currently my results are about 2720-2800m in the Cooper test (last week I got 2720m on trail with a fair amount of hills, and not in optimal condition so I estimate 2800 on a good day on a proper track). By the end of November, I need to be able to run at least 3000m for army selection (4:00 min/km pace for 12min).
So far I have been running fairly haphazardly, with no real training protocol, going on runs whenever I feel like it (about 2-3 times per week the entire summer, usually very easy pace 6-8km). Only now did it hit me, that at this rate with this "workout plan", I might not be able to get 3000m in 9 weeks. Therefore, I have tried to gather knowledge on how to best train for this specific test, but I am still quite unsure. I know I need to be running upwards of 4 times per week, but whenever I try to increase my mileage, I get really bad shin splints. Currently, I have made this training plan for the coming 9 weeks with my very poor knowledge:
Monday: 5x1km at around 4:00 min/km or running asap (last 2-3 rounds wont not be able to manage 4:00 pace)
Tuesday: off/weight training (no legs)
Wednesday: 7-9km at slow pace (circa 5:30 min/km)
Thursday: off/weight training (no legs)
Friday: 5km at about 4:50-5:00 min/km pace
Saturday: off/weight training (maybe some squats etc.)
Sunday: off/weight training (no legs)
Every 2 weeks I'll add one session to the week, so that in 1 month I'll be running 5 times/week (provided I don't get very bad shin splints).
Does this sound good? Please give any advice, whether it be how to increase amount of training without shin splints, or more specifically about how to go about improving Cooper results in this time period. I am also wondering whether going down in weight would be of any benefit, currently I'm 77,5kg at 181cm (could go down a couple kg, preferably not below 75kg though).