Any tips on how can i increase my endurance/stamina?

I need to be able to run 1.5 miles in under 16 minutes in order to pass State Police test, i can only run 1.5 mile at 17 minutes at best and i am finding it very hard to run under 17.





I have a threadmil and i run 3 times a week for a mile or two.





Now any other factors that can help me improve my endurance besides running? Like eating certain foods, or any other tips?

Any tips on how can i increase my endurance/stamina?
How long have you been running? It takes some time to build endurance.





You might try interval training. This is easier to do on a track rather than a treadmill, but can be done on a treadmill. Run or jog for 30 seconds to 1 minute, then walk for the same amount of time, then back to running. You go back and forth like this and you can actually do more work than if you just run.





I would also increase the frequency of your exercise sessions, as well as the distance. This doesn't mean you have to run every day, but some sort of aerobic activity at least 5 days a week.





Complex carbohydrates are the best fuel for endurance. Whole grain breads, cereals, pasta, rice, etc. will help give you the energy you need. Eat plenty of fruits and vegetables and stay well hydrated. Even mild dehydration will cause a decrease in muscular strength and endurance.
Reply:The day before your next test, drink lots of water to hydrate your body. Drink until your urine runs clear. The night before, eat a good pasta dinner to carb up. Then, the morning of your test, eat a banana for some quick energy and take aspirin to thin out your blood. I used this preparation for a PT Test while I was in the Army and it worked great for me. Good Luck!
Reply:run 2 miles on land. treadmills do some of the work for you (you don't have to push your legs just pick them up) and before the test run a few warm up laps after stretching. stay hydrated.
Reply:To improve fast, the best thing to do is sprinting. It is the hardest thing you will ask your body to do, but it will improve you fast. Do a 9 second sprint as fast as you can. Trot the same distance back and then do it again in 9 seconds. Do that until you are gasping fo breath. This will improve your body's ability to process oxygen faster which will also improve your endurance. Using the treadmill is good, but it will take longer. Good luck.
Reply:Eat plenty of protein such as fish, chicken and quorn. You can get protein shakes from many stores now like Boots, Holland and Barrett etc. Drink 2 litres of water daily. Eat your veg. Do eat some carbs but only small amount also eat your veg.
Reply:get off your treadmill slap on the mp3 and run one mile one week and try to shave off time after that a second week then do two miles and repeat. also weight training for legs would help alot.





also, load up the night before your test with carbs...a decent pasta dinner is traditional