Hi, I've been told that the medicals for the fire academy I'm applying for are in August, 2.4km run and max efforts with situps and pushups in one minute., I'm not too stressed, I can easily do 1000 situps consecutively and can get about one situp a second, maybe more and I'm building on my pushups,  it's just that since I had an imbalance in my leg muscles from rowing I've just started running again.
Any tips on nailing a good 2.4km run time? At the moment I can hit a 3km run over hilly ground with 2 breaks on the uphill segment, haven't timed myself yet. This is already better than I was last week but I want to get back to the level of fitness I had before I injured myself but because that was just due to having done martial arts and sports for years I'm not to savvy about actually training to get running fit.

Any advice would be a huge help.
Thanks
Hugh

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