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Good afternoon all!

My names Matt and I'm just about to start running to prepare for a selection course to promote to Sgt.

My question is this, "How do I improve my short distance running time (2-3km best effort)

As we speak I would run a 2km in around 8 mins and would ideally like too ock off 30 seconds in the next few months.

Any advice in regards to how to train / what zones / milage etc would be Amazing, not just for myself but for my colleagues attempting the same course.

If you have took the time to read this, number 1 thankyou, and number 2 please feel free to give any advice possible.

Warm regards,
Matt
 

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Intervals. Best way to improve pace imho
E.g 6 reps 500m 40-60sec recovery at target pace. If that is too hard drop the distance (maybe add in extra rep), and build it back up. Too easy, drop recovery. Keep a steady run in your weekly schedule, but to run faster you need to run faster! I would do it on a track as it is easy to measure.

There's other ways but I like to keep it short!
 
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