So long story short, some different reasons led my running form to be subpar. At the moment i run 26-2700ish (expected) on a cooper 12 min test. 23th may i got 1st selection for special forces, and i need to run atleast 2900 to pass.
My weight: 88.5 kg (i plan to lose about 5kg before the test for better running)
Atm i swim 3x a week
do weights upper/lower 4x week
rucksack 1x week
and run 4x a week
1 interval - 8x400m at 1.35-1.40 with 1.15min walking rest between (did these today, they were tough to complete)
1 tempo (3ish km at around 05:00)
1 slow short 5km jog
1 slow long run. 10 km jog.
All run workouts is with warmup/warmdown. I have been running for a few months in row now, but im just thinking im in a struggle since my 8x400 feels so tough, and they are at target pace / a bit above target pace.
i have been running 3050 on a cooper earlier in my life.
So what would my best approach/training be mapped like, up to the 23th? im considering swapping my tempo run for some 1200m intervals x 4 maybe with 3min rest between.
I am willing to train with high injury risk if needed, i have to pass this test, otherwise nothing else really matters.
I hope someone can help me reach the goal, if the goal is even reachable.