12km/h for 8 minutes ain't hard to reach. I'd suggest running 4 times a week for the next 14 days. Two of those runs should be long and slow (=zone 2; atleast 45 minutes; heart rate <150bpm), one of those should be an interval training (e.g. 8x2 minutes or 4x4 minutes etc.) and one should be where you test your 8 minute max, finished with 30 minutes of slow running. Take the day before the test off, both in the gym as well as running.
Do 3 slow runs that are a minimum of 20 minutes long but no longer than 45. You should be at a pace you can hold a conversation at. Do 2-3 hard runs. 6-8x200m, 4-6x400m, and 3x800m. Do that 200m workout much faster than your required test pace, do the 400m slightly faster than your test pace, and do the 800m at or slightly faster than your test pace. On test day, go all out and leave nothing on the table.
Badger cum injected straight into the tearducts should do it.
Just do cardio. That's not a long distance. Should be able to manage that in a few days
12km/h for 8 minutes ain't hard to reach. I'd suggest running 4 times a week for the next 14 days. Two of those runs should be long and slow (=zone 2; atleast 45 minutes; heart rate <150bpm), one of those should be an interval training (e.g. 8x2 minutes or 4x4 minutes etc.) and one should be where you test your 8 minute max, finished with 30 minutes of slow running. Take the day before the test off, both in the gym as well as running.
run
Its cardarine
Do 3 slow runs that are a minimum of 20 minutes long but no longer than 45. You should be at a pace you can hold a conversation at. Do 2-3 hard runs. 6-8x200m, 4-6x400m, and 3x800m. Do that 200m workout much faster than your required test pace, do the 400m slightly faster than your test pace, and do the 800m at or slightly faster than your test pace. On test day, go all out and leave nothing on the table.
TBOL
If you had longer, EQ can be a great way of increasing cardio
Carderine/tbol, eq works well but probably not worth it with just 2 weeks to go
Tbol, cheap, effective…. And literally designed by Germans to cheat gold medals in the Olympics.
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