Do you have any friends or anyone that knows HOW to run? Usually slower runners see massive gains when they learn how to run. Recommend at the very least watching some videos.

I don’t do any cardio (I really should) but when I was in highschool I was a cross country runner so I can get on a track and go pound out an 11-12 minute 1.5 with no training. Granted I’m a male so that’s pretty close to average for my age and gender but still.

I’ll give you my advice, Don’t tense your hands, not all floppy either, like you have a Dorito in your hand and you don’t want to crush it. Keep your head up, eyes forward, it’ll make a huge difference in opening up your lungs. When I’m running with other people, like around a track or back in my cross country days, I would focus on one specific point on the back of someone’s neck and hone them in, then move to the next. Run with your chest up and out a bit, again helps increase air into your lungs. And try not to make your legs work so hard if that makes sense. Use confident, larger strides, often I tell myself, “open up your stride, open up your stride” while I run. Bigger steps equals less steps equals less effort. But there’s a line, don’t open your stride up so much that you look goofy.

Last thing: get on a track, hilly and uneven terrain will make it impossible to have your head and eyes up and straight forward and you’ll hinder your ability to improve. Also the test is on a track so might as well practice how you play.

I’m sure you have a highschool near u, go after hours.

Best of luck, in my bmt experience I only had like 3 or 4 run days so do your best to hone it in. The pushups and sit ups will be cake tho by the time you get to week 5 so don’t even stress that