do bleep tests to build up endurance, we used them for police force practise to pass tests.
you can get bleep test tracks off YouTube and all you need is a 10 metre space
basically you run between two points during the bleeps, rest for ten seconds then at the next bleep run back, the bleeps get shorter and shorter till you are constantly running between two spots. I think you have to do a bleep test for 10 minutes straight to pass. its been a while but they were great for practicing endurance too
also do some carido workouts to build up strength in your heart, you want your resting heart beat to go down to about 40-50 beats a minute, the lower the better as it means your heart is strong
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Why not run a track that you know how long it is and time it with a stopwatch? Far more accurate.
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Drink a lot of coffee before you run, espresso shots.
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