For running this is guys, I'm going to be joining the Police force sometime...first though I would like to join as a Special Constable (http://en.wikipedia.org/wiki/Special_Constabulary), and if I enjoy the job I'll apply for normal police force, Now for the last 6 months I'd lived in the Gym, every morning at 5:40 am I'd get up and goto gym and do my cardio for roughly 45-60 mins. But I haven't done cardio for about a month and most of my stamina [probably] is gone.

As you may or may not know the police gauge your physical fitness using the beep or bleep test (http://en.wikipedia.org/wiki/Bleep_test). Whats the best way to build my stamina for this sort of activity?

In the past I used a mixture of HIIT, jogging and my favorite...hill sprints! but I really struggled to build my stamina to any sort of level, any advice would be great.

Whats the most efficient way of building my stamina for endurance?

(too self-conscious [of my flab] to do swimming, don't suggest it)

Thanks!

Any cardio will help, btu the specificity of action dictates, as any athlete knows, that the best way to get good at a particular movement is to do that movement. In your case, it's running, so you want to run as much as possible. But it's not just running but rather intense running. If your joints can handle it, I'd do a lot of speed training, with 400-800 intervals and things of this nature.

Whats the best way to build my stamina for this sort of activity?


Whats the most efficient way of building my stamina for endurance?

(too self-conscious [of my flab] to do swimming, don't suggest it)

Thanks!

Ask zenpharaohs (http://www.youtube.com/watch?v=4OuzKjVhIcY), see one of the ways he does it.