![]() Then when you're done, Go for a steady run at whatever speed you can handle for another 5 minutes if possible, OR work your way up to 5 more minutes if possible. You will probably be able to go up and down about 3 times doing it this way. Only try to rest at 5 for 1 minute if you can. If you're treadmilling it, a good program would be go up 1 mile/hour every 30 seconds starting at 5m/hr, then 6, then 7, then 8, then 9 if you can, then back down to 5 for 1 minute, then work your way back up. The final speed is actually not that fast, but will feel fast and tiring because you're doing it stop and go. (You're starting off slow and getting faster and faster). Basically with the shuttle run, thats how long you'll be running, but its stop and go, so harder on your legs. 12:00 minutes is the minimum and you should really try to get faster than that. If you're faster thats great, but if you get these times when your tracking yourself you'll pass it. Ideally, you want to aim for between 11-11:30 minutes. If you're training on the treadmill, you should be able to run 1.5 miles in under 12 minutes.
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