The 12 minute test is from Dr Coopers book "AEROBICS".
He gives lots of ways to get there, but they all take longer than you have.
The fastest way is by running or jogging distances. I did it by going several times a day. I needed a soft running surface to avoid shin splints. The trick is not to do so much you get sore. This will set you back.
You can also do jogging in place. Knees 8 in. high.
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The 12 minute test is from Dr Coopers book "AEROBICS".
He gives lots of ways to get there, but they all take longer than you have.
The fastest way is by running or jogging distances. I did it by going several times a day. I needed a soft running surface to avoid shin splints. The trick is not to do so much you get sore. This will set you back.
You can also do jogging in place. Knees 8 in. high.
The Royal Canadian Air Force exercises will also do the trick fast. This is jogging in place with some calisthenics added.
Being able to do the test means you are in just good condition. You would really like to be in better condition than that.

It sounds like you need running stamina. Unfortunately, there are no shortcuts to this — it really is a case of getting out there and running as much as possible. It's also not enough to just pound the streets; you need to have a good balance in your training of solid, steady running, mixed with faster, more up-tempo bursts.

These up-tempo runs consist of interval training, which means you differ y...

It sounds like you need running stamina. Unfortunately, there are no shortcuts to this — it really is a case of getting out there and running as much as possible. It's also not enough to just pound the streets; you need to have a good balance in your training of solid, steady running, mixed with faster, more up-tempo bursts.

These up-tempo runs consist of interval training, which means you differ your speed within a run. You could start off doing eight three-minute runs at a very fast pace, with one minute's brisk walk in between each.

This minute of walking gives you a chance to recover, but keeps your heart rate from dropping too much. This is important because you must stay active during this recovery period.

Your slow, steady period involves running for longer at a steadier pace. That may mean anything from 20 minutes for novices to a three-hour run for more experienced athletes.