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@CHUG_IT
I'm getting my mile and a half (2.4km) down to help my bro with training when I'm back in Cambridge, and I'm seeing improvement in as little as a week. The target is 10.5 minutes as a respectable time.
I'm doing it every other day and in between days are conditioning drills, dips, pressups and situps and here's how I'm going:
Saturday: 1.7km in 10 minutes
Monday: 1.9km in 9 minutes
Today: 2.1km in 9 minutes
I'm so chuffed it's unreal, at that rate I still have 90 seconds to run 300 metres and I could crawl faster than that!