ok so i can run a mile and a half in eleven min and twenty four second i need to get it down to eight flat . i have been a pack a day smoker for like two years i am about twenty pounds over weight i am nineteen years old i have fifty days till i leave for boot-campp for the air force ( im about 203 ponds and like prob twenty percent body fat) i have been runnin about five miles per day on average for the last week with some minor breaks in there. i have never done speed drills and am not really sure how tired i should be doing them and how much time i can take between say like two hundred yard dashes and it still be affective ?