Hey, so about three months back i was a scrawny little out of shape guy and i decided that i wanted to join the British army. I get myself a gym membership and have gone 5 days a week, i can now do 50 push-ups and 50 sit ups in the min you get to do each of these exercises, i can best effort run my 1.5mile in 10:30 (reduced from 15:53) I go on the treadmill at 1%incline and i hit the cross trainer and bike lots to, now i want to get my run time down to as low as it can go, i have ADSC on the 13th of September so i have not much time to improve.
I was told that timing and sprinting a football pitch then say it took you 1min to sprint it you get 1min rest time then sprint again, only having 1min rest time each time and doing that 5 times in one session, 3 times a week is good? I do not have a football pitch around me so basically im looking for some new idea's to get my time down sharp.
I am no stranger to the concept no pain no gain so I'm willing to put in 100% effort and try the ideas that you guys recommend. Thank you.

Well done on all the hard work. You seem to being doing great in just three months. You could try sprints at a shorter distance, 30sec then 30sec rest but completing more reps. Another good way of improving times is hill reps, find a decent incline its a real pain no gain exercise, so you will love it. Good luck in the ADSC.

I think you'll need to do more than 5 sprint reps in each of those sessions (I have been known to do 20 x 1 min 'sprints' in my speed sessions, although that is only occasionally!). Or better still, do one speed session like this a week and take it a bit easier on the other two running workouts. You don't want to injure yourself.

Best of luck!

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PBs: 5k - 28:53 (parkrun)
10k - 1:01:58 (Staines 10K)
10 Mile - 1:45:00 (Cabbage Patch 10)
Half Marathon - 2:26:01 (Gosport Half)