Strength training and running.

[Seam E boi]

Rip, I am taking a police physical assessment which requires sprinting and running a mile and a half. I must get better at running but I am doing well with the program. What would you suggest in order to keep gains but increase cardio endurance? The test also involves pushups and situps so strength is also necessary.

[Alexander Dargatz]

Please. PLEASE just use the search function. This question comes up frequently.

[bikesandcars]

I must get better at running

Getting better at things requires education and proper practice

...but I am doing well with the program

Excellent, your training is going well

What would you suggest in order to keep gains

keep doing what you are doing

...but increase cardio endurance?

I think what you mean is increase your anaerobic work capacity for running. At those distances "cardio endurance"...aka "aerobic cardio" doesn't come into play

To increase your anaerobic running capacity you must train it.

The test also involves pushups and situps so strength is also necessary.

Strength is always necessary. In your situation dealing with body weight exercises and anaerobic tests functional mass (muscle / glycogen(energy)) is your friend and non-functional mass ( fat/excess water/poop) is your enemy

The age old question... how can i get stronger and lighter thus faster.... an entire industry is built on this.

The good news is you can quickly build anaerobic work capacity from a good strength base and losing body fat just means eating a little less.

Lots of great info for you here, good luck!