I'm joining the military here back in Finland in little less than three months and I'm trying to improve my cooper test while I still have time. For those who don't know, the Cooper Test is a 12 minute running test. 3000+ meters is considered great. I only run a weak 2500 at the moment and I want to improve it drastically so it won't limit my chances to get into the best training courses. The closer I can get to 3000 the better.
For the last year or so I've weight trained 4 times a week and not much else and my conditioning sucks. I still would like to train in the gym 3 times a week (with a fast 1 mile run at the end of leg workout) and add 2-3 running workouts to my weekly schedule.
Do you guys have any good suggestions what sort of running workouts I should work into my schedule to improve the 12 minute run? And do you think I should train even less in the gym for the while now?