Need to run 1.5 miles in 15:50 in 10 weeks

if you're overweight i'd make it your goal to just focus on losing weight. if you do, 10min miles should take care of themself. the 300m sprint may be a bigger problem tbh.

Being that close to your goal time in training, it won't take you much to get that last little bit faster. Keep running 4-5 times a week for 15-30 minutes, maybe with a little bit more effort for 5-10 minutes in the middle of a run if/when you feel like it. After the end of most runs, do 2-4 short sprints (50-100m) with a minute or two of rest in between.

For the 300, go do a test. If you're over 1:20, do more sprints (100-400m long, at least a minute recovery between, warm up before, cool down after) in place of easy runs.

Given your fitness, it should be easy.

Couple days easy 1.5, run one day slower shoot for ~3 miles. Two other days: one do 200’s shooting for about 45-50 maybe 1/2 mile warm up and then about 4 200s with 200 walk/jog rest, one day do same warm up but 6-8 100’s 90% effort (max speed w/o getting really tired or affecting form), rest until fully recovered 3-4 min maybe.

I'm not overweight. I'm 5'3" and 130 lbs.

you are slow

Dude not everybody is a runner. I had the mindset that anyone could run a sub 5:00 mile with training. Then something happened I had a cardiac injury. After reality set in I started to understand how hard even running a sub 7:00 mile is compared to the overall population of the world. Now at 41 I am crushing the Stairmaster because I can no longer run because it is hard on your body overall and I was a runner that ran a Mile in 4:04, a 5K in 14:17, a 10K in 29:05, and a Marathon in 2:23.

My advice to the OP:

You're going to need routine. You do not want to hit the academy just barely meeting the goal of 15:50. During the test you will experience nerves that could potentially slow you down a little or even help you run faster. If you will be doing the test on a track do your training on a track so you are familiar with the testing grounds. Do some longer runs then the test distance I would work to double the distance work on running 3 miles and even 4 miles. Do some interval training probably 300m repeats with 2-minute rest twice a week. On Friday's try and do a Mock 1.5 Mile time trial and see where you are at. If you are strong which is appears you, are I would focus less on your strong areas for the test a being the areas that are no challenge and focus on the weaker areas such as running. The goal should be to be able to run 1.5 miles easy.

Good Luck you can do this.

You sound like a sissy liberal

Easy money, do 3x5:00 at 12:00 per mile and walk for 2:00 between each interval, do it every other day before or after your gym session and progressively get faster during this workout as you get fitter, maybe once a week do 1 mile where you try to run under 10:00, and then under 9:50 and so on.

Your muscular systems are probably well developed regardless of your weight, all you need is to consistently stimulate your cardiovascular system and you’ll be fine. I ran a 30:36 5k when I was roughly 25 lbs overweight, and I got into the low 18:00s when I was still 5-10 lbs overweight. You got this.

I can promise I would kick your A $ $ in a fight

also to answer your question I hate all politics equally.

Nah I’d whoops ur ass u 41 year old frail ass woman, also I’m messaging from inside your walls

You can do it. You have 10 weeks to train. There is some good advice to follow in some of the posts. All the best.

I love the real conservative

frick the sissy liberals

I’m not Ryan Chen

ACAB

What are you 110 pounds soaking wet? Go hit the gym