 Hi everyone, I'm Becky Swan, athletic therapist for the Vancouver Police Department. You may recognize me from videos such as, the push-up is a moving plank, not a worm. Today we're going to talk about the run. You must run a mile and a half in less than 12 minutes. You can do all of it, half of it is mental. Short intervals are very important for speed development. After a warm-up, run for 30 seconds hard, then walk for 30 seconds to recover. Start with four reps and add another rep each time you do the workout. Long intervals help you increase your speed endurance. Run about an 80% effort for two minutes. Take a minute break and repeat. Start with four reps and add another rep each time. Time to practice a mile and a half run. After a warm-up, do the mile and a half, and meet while maintaining a steady pace. You should not be able to hold a conversation. If you can, you are not working hard enough. High-intensity interval training, HIIT, is a great cardio option, and it will really help for the polkaid and the run. Check in with us weekly for HIIT workouts. Thanks for stopping into this training session. Remember you have full control over this part of the application process. You train smart, you'll perform better. I look forward to seeing you on test day.