Anybody know of any running programs for mile and 1/2 fit test

Nope I’m a firefighter but I’m trying to transfer to a different department. The department I’m trying to transfer to doesn’t use a typical CPAT, however. I’m good at the CPAT, which is about a 10-12 minutes endurance workout with different movements and basically constant movement. But I am TERRIBLE at running. I’ve used couch to 5k before and they aren’t bad. I’m kinda looking for something that will improve my time rather than just get me used to running a long distance.

I’ll try that thanks! And to me anything over half a mile is a distance run lol. That’s how much I hate it. I would rather run old school football gassers all day long than run any type of distance.

I know it’s a really slow time. That’s why I’m trying to improve it. And good for you on your 5k 2 months ago buddy! When I say I don’t run, I mean I don’t just go out for a leisurely jog....ever.

I have no problem running a mile and half with ease at a pace of 15 minutes. That’s not the point jackass. I get it, I’m slow. You’re in better shape than I am. Good for you!! Go pat yourself on the back some more! I’m trying to figure out how to get a better time. Why don’t you post some useful information instead of shitting on someone looking for advice to better themselves, dickhead.

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Why don’t you post some useful information instead of shitting on someone looking for advice to better themselves, dickhead.

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You want some advice? Nut up. My grandma can run a 10 minute mile and you claim to do aerobic exercise. You either don't know how to push yourself or you're lying about doing Crossfit.

It's a mile and a half, don't be a pussy

Hey everybody look!! We’ve got another internet badass over here!!

And you don’t know a fricking thing about me. I was 165 lbs in high school and still had trouble running anything over a mile. CrossFit workouts are great for me. I run thru the movements quickly and efficiently. My Fran time is 3:55. I bet yours is faster. But you’re a badass!! I can never be as good as you! GFY douchebag.

I don’t know what it is about running any type of distance but I’ve always had trouble with it. Shin splits got me when I was younger and I sort of got that fixed with different types of stretching. Any type of workout that is in the 10-15 minute duration with burpees or rowing I have no problem. I know how to push myself, I’m not the fastest by any means but I’m not the slowest either. If we do one where 400 m runs or longer are thrown in and my times go to shite. I don’t know if it’s my breathing pattern or what it is but I always have trouble with them. We did a WOD recently where it was 4 rds of 400 m run, 15 push-ups, 20 squats, and 10 pull-ups. I started out great but finished close to last in a class of 11. It was pitiful. I was embarrassed. But I’ve always had trouble running and have never figured it out.

hes an example of some interval work i do with lifting

12 rouns 2 mins per round
200 meter sprint 5 deadlifts at body weight, any left over time is for rest. So if you are putting out effort usually about 45 secs

this is what i have lined up this weekend weather permitting.

100 reps on the bench press at 135
every time you rack the weight for a rest, you sprint 200 meters, then 5 pull ups and 10 sit ups as a penalty.

Some people are decent and some people are douche bags.

You are the latter.

And just to be clear I wasn’t looking for encouragement. I was looking for something to help improve my time you miserable douche.