1.5 mile beep test

Question
I'm 31 years old male. Weight 141pounds. Height 5'8". Thin built. I smoked cigarettes for about 13 years and now realize i have completely destroyed my lungs/heart/overall health. i have just started a walk/run program, with stretching, slow pushups, squats. My goal is to get ready for the Toronto Police physical fitness test called PREP test. You do a pursuit restraint circuit first and then a beep test which is equivalent to running 1.5 miles in about 11 minutes 34 seconds.
I need help as how to get ready for this test as the first couple of stages are moderate jogging and then speed keep on increasing and you are doing sprints for few minutes.
Please help me.. i've tried contacting different people and no one seems to be on the ball on how to get ready for this test.
Also can i run/walk for 7 days or do i need to give one day rest or 2 days rest?
Thank you
regards
Rizwan Khan
Toronto/ Canada

Answer
Hi Rizwan
Don't worry your health will come back with some good focused training and great nutrition.I to was a smoker for 13 years and overweight years and started out just like you.Four years from the start of walk jog i was running 7min pace for the full marathon26.2.The best work out for your situation would be a straights and curves on a track or other venue if you want.You basically run and push real hard for the straights and walk or jog the curves and as you become fitter you can do 1/2 the track and work up to a full lap around the track.These are all done continuously for 30 minutes 3 times a week and 2 days just easy comfortable jogging.Just work gradually into this workout.This will give you speed ,endurance and strength.If you have any questions just get in touch Rizwan.

All the best

John