u/razzle_berry_

Please help/ advise 🙏🏻

Current stats (female)

Run: 1.5 mile in 16:00-16:30 currently.
I need to do the ist validation in 4-5 weeks and currently need to get my run time down to 14:00 (down 2 mins) in that time.

Plank: 2:45
Pull-ups: 4
Pushups 30-40

My run time is a bit slower due to a couple past injuries and over training between PT and my own so I haven’t been recovering or improving as well. I’ve only been in the program a few weeks though.

How can I best cut my run time down that quickly without running every day and increasing risk of injuries?

Outside of pt I do speed intervals and distance running