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<blockquote data-quote="adam" data-source="post: 2505149" data-attributes="member: 213499">I was pretty fit up to about 2/3 months ago (a ran a half marathon) but have been stupidly busy working 4 jobs for a minimum of 12 hour days 6 days a week and have lost my fitness and stamina as a result.(I don&#039;t have the luxury of a 9-5 job) Im a due for a fitness assessment for the police in around 3/4 weeks (if i pass the medical first) and need to do a bleep test and get to level 5.4 (which doesn&#039;t sound a lot but when your fitness is gone it seems hard for 15metres - no idea why it isn&#039;t 20 metres) my best score recently was 6.2&nbsp; on wet grass (which ain&#039;t amazing). I would like to get to at least level 7.5 / 8.5 before I have the assessment.Iv changed my diet and started my running again and I have rearranged work A lto. I can run&nbsp; 4 miles in between 37 - 42 Min&#039;s, I can run more but risk serious strain at my current fitness level. I tried doing stint running -&nbsp; run for a set distance then walk 1 min and repeat and did that for 4 miles but not sure if this is effective? or maybe do hill sprinting (run up a hill asap and walk back down and repeat) what would you suggest?yes there are a lot of spelling mistakes there I know.</blockquote>

[QUOTE="adam, post: 2505149, member: 213499"] I was pretty fit up to about 2/3 months ago (a ran a half marathon) but have been stupidly busy working 4 jobs for a minimum of 12 hour days 6 days a week and have lost my fitness and stamina as a result.(I don't have the luxury of a 9-5 job) Im a due for a fitness assessment for the police in around 3/4 weeks (if i pass the medical first) and need to do a bleep test and get to level 5.4 (which doesn't sound a lot but when your fitness is gone it seems hard for 15metres - no idea why it isn't 20 metres) my best score recently was 6.2 on wet grass (which ain't amazing). I would like to get to at least level 7.5 / 8.5 before I have the assessment. Iv changed my diet and started my running again and I have rearranged work A lto. I can run 4 miles in between 37 - 42 Min's, I can run more but risk serious strain at my current fitness level. I tried doing stint running - run for a set distance then walk 1 min and repeat and did that for 4 miles but not sure if this is effective? or maybe do hill sprinting (run up a hill asap and walk back down and repeat) what would you suggest? yes there are a lot of spelling mistakes there I know. [/QUOTE]

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