For a job I'm applying to, I have to be able to be able to sprint 0.125 miles in 45 seconds and run a mile and a half in less than 15 minutes. I'm not worried about making these times, but I'm wondering how often I'll have to train these to improve my times meaningfully while still being able to lift and work out on my punching bag. I do not want to meet bare minimum standards. I see sources with people saying they only do long runs maybe twice a week and sprints once per week. Would doing one sprint day per week and two long runs let me improve?I have, as my posting toll, attached an athletic woman in scant workout attire. inb4; No, her farts, poop, and anus would not smell good.
>>77231262>sprint 0.125 milesJust say 200m like everyone on the globe says (even in America). Those are also insanely low bars. That “sprint” is a 6 min / mi pace and 1.5 mi in 15 min is 10 min / mi. What job needs you to prove you’re fit but doesn’t care if you’re slower than the average person?Once a week speed is common even amongst people running a lot more than you. Speed is developed a lot by high milage counterintuitively. So put up your miles and you’ll get faster. Especially if you have little cardio right now. Big beginner gains just by getting to a point where you can run continuously for more than like 20 min without huffing and puffing
>>77231403can confirm, did long distance track in high school. we used to jog for about 3 miles as a warmup to doing reps of 400/800m sprints. running is kind of a cuck sport desu, as is most cardio. it's best for getting to and from places, like biking to the gym is better than driving but it doesn't really move the needle all that much.
