In that case I'd forget the treadmill and see if you can use a local track. The more rep work you do the more you get familiar with the paces for set distances.......and you become more consistent with your times over the reps.
For example I do 20 x 200m with 2 mins jog recovery and average 32/33 secs per rep. But if my first rep was say 27 secs, the remaining 19 might average out at 35/36 secs. The key is practice; but remember.....a treadmill forces you to run at a set pace. You're the boss on track!
The same goes for 400m reps/800m reps or 1200m reps. You will find the pace at which you can be consistent......but remember, the early reps will seem very easy. You need to be disciplined to keep to your goal paces.
Perhaps try 10 x 400m reps with 2 mins jog recovery on track and see how close to 85 seconds you can average each rep?
I wont do ill keep in mind that my aim really is to have some endurance and have hill endurance really
I just need the 1.5 miler to be under 9:40 for first part of selection (roughly late may/ early june)
and then I need 9:30 or better for the selection specifically for people trying to join the Para's which will be a month or so after the first part of selection.
Other than treadmill's to outdoors is there anything in my routine that you would change?
Just that as the weeks go on your Tuesday and Saturday sessions might become mental chores (as well as physical!) as you add reps. These are your two weekly quality sessions......I do two quality sessions myself a week as well but could easily get 'stale' doing the same two week after week.
You could chop and change with set distance time trials, or 200m/400m/800m/1200m intervals or tempo runs, hills of different gradients/lengths or a higher intensity fartlek run.
If it were me preparing for the army rather than for distance running I would keep a solid running routine (as you do). But in all seriousness I'd probably show more interest in things like a weekly boxing/martial arts class, or a swimming session or book yourself in for a few fell races where there is an orienteering feel. Perhaps some obstacle course at height work might be something I'd like to concentrate on too.
My focus in training would be on building a superb 'all round' soldier.
To be honest I do know some excellent 6 foot distance runners......but none that would find a 1.5 mile in 8-8:30 easy (or even possible in many cases) who weigh in the 13 stone range. I think you'd need to lose at least a stone, possibly a touch more to achieve that goal within six months.
Obviously soldiers have to have different fitness needs than runners. I think you'll breeze the 1.5 mile requirement of 9:30 in that time. But a six foot (light heavyweight / cruiserweight in boxing terms) soldier is going to have different physical advantages than a smaller, lighter soldier who will no doubt set faster 1.5 mile running times.
I know who I'd rather have an unarmed fight against! Or whose back I'd rather be carried on if I were badly wounded in action!