I was wondering what is the best way to improve my cardiovascular endurance.
I am a moderately fit guy and I am going in to the navy In less than a month and a half and I would like to be in the best shape I can by then. I regularly go to the gym and on entry to the Royal navy I need to be able to run 2.4 kilometers in under 11 minutes and 13 seconds (on road). I am not exactly slim or built. weight is 92 kilos (14.4 stone, 202 lb), on a treadmill (which I normally train on) I am able to run an average time of 10.05 - 10.15 and 9.45 being my fastest time yet. most times I feel like I would not be able to complete it but just push on through. I'm not a very confident runner when it comes to timing and would like to have ideas of improving my cardio fast!