i am a very new runner, i am training to join the army. i have also just quit smoking a couple of weeks ago so find my chest gets really tight anyway. i have found that these posts are very useful but aswell as building up my stamina/endurance, i also need to manage speed. i need to be able to run 1.5 miles and manage it with ease within 12 minutes 45 seconds but i am aiming for 9 minutes flat. i am aware that this will take time but does anyone know the best way to get a result in all three aspects? stamina, endurance and speed?
