Push-Pull

OK, this is aimed at The Jazz, but I fully welcome any responses to aid me in reaching my goal.

I am currently "in training" in case I get the job offer I'm training for.
The requirements for a passing score are the 1.5 mile in 13 or better, and the 220 in 45 seconds.

I have been running the 1.5 in 11:40, and the 220 in 47. My goal is to surpass the "requirements" by a long shot, that is I'd like to extend the 1.5 to 2 miles in 13 minutes and the 220 in say 35~38 seconds.

My "training" has been mostly 5 mile runs at a 9~9:30 minute/mile pace, every other day, and squats/lunges with 50lbs a couple times a week.

What advice can you good people give me to help me towards this? Should I try to get my 5 mile pace closer to 8 minute/mile? Do more sprint work? I've got a bicycle, would that be of any value to me in this?

Thanks in advance!

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"No laws, no matter how rigidly enforced, can protect a person from their own stupidity." -Me-

"Some people are like Slinkies..... They are not really good for anything, but they still bring a smile to your face when you push them down a flight of stairs." -Unknown-

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