Having trouble with keeping endurance on runs?

[jailbreak]

I can run 3 miles straight without stopping but at a slow pace. I start out normal but i only get more tired as my run keeps on. im trying to get to an 8 min mile by jun 9th and right now, im hitting 3.5 laps in 8 min, without sprinting. I feel slow as compared to my coworkers, im in a law enforcement academy, and we are required to finish 12:29 min in 1.5 miles. everyday we are conditioned by running 10 min straight, no walking but as slow as u want, then pushups then a lap, then pushups then 3 laps then pushups then 3 laps again, daily. Will this help me to finish strong by jun 9th? Need encouragement...

Updates

+1 y

Also, i notice after a few laps i began to get exhausted and its hard to speed up. my breathing becomes panting and i can't control it even with music...

Updates

+1 y

But from this conditioning is it possible to complete this time by that date?

[capncool]

Do interval training. What I do is 2 laps jogging/running at a moderate pace, then 1 lap sprinting, and repeat as many times as desired. Before I struggled with running 5km (approx 3 miles), and the times I could finish I would finish in over 30 minutes. Now I can easily do 6km in 30 minutes on the dot.

I haven't really tried any longer distances as of yet.

[capncool]

Its definitely doable.

[jailbreak]

thanks bro for the advice

[jailbreak]

Also how do you maintain your breathing so you won't kill over fast?

[capncool]

Don't inhale/exhale with each step, I usually inhale for 3 steps, exhale for 3 steps.

[jailbreak]

ill try that tomorrow man

[biggie90]

I did 1.5 miles in 12 minutes flat for the Police endurance test. It's not that hard and I don't even have a lot of cardio. Just jog 2 miles a day 5 days a week and that will help.

[jailbreak]

we r doing that now. 5 days a week including pushups

[breadcub]

There are plenty of couch to 5k programs that help with endurance , even if you've been running before hand. There are apps and probably a few websites that feature them. Maybe give that a shot. Getting to that point may be difficult in such time but give it a shot.

[jailbreak]

with running 5 days a week i feel anymore outside of that may make me injured. Im a beginner too

[breadcub]

Ah fair enough. Maybe just try to increase your endurance or speed a little each day. Track it or something.