Bummed :-(

Question
Yesterday, I was doing my fitness test for the FBI.  I passed the sit-ups, sprints, and push-ups, but failed the 1.5 mile.  We got very little rest in between events (about 5 mins.) and I was so fatigued by the time it came to the 1.5 mile.  I needed to run it in 13:59 and I ran it in 15:40.  Since I failed that event, I failed the whole thing and I have to retest in 60 days.  It is imperative that I pass the next time around.  Do you have any suggestions on how to improve my endurance and speed?  I can run the 1.5 mile within the time limit, but got fatigued easily when it was combined with other events and it is the very last event.  Please Help!!  Thanks!

Answer
Delicia,

You need to do strength workouts on the track. Run 10 X 200m (1/2 lap) with a 200m jog between each. Gradually increase the speed of the hard ones...not all out, but hard. A few days later, run 6 X 400m ( one lap) hard with 400m rest between each. Workouts like these will help your cardiopulmonary system. You should also be running up to 2-3 miles daily