i'm not a runner, I did run some in the past but that was when I was about 40 pounds lighter. I've gained a good deal of muscle in the past 3 years and have kept the fat off. Now I have to go to this PT instructor school in November. It involves a good deal of running so I've got to pick it back up before then. I just know how my body is and I don't want to lose any weight because of the training between now and then. I'm gonna start training for the school at the end of July.

Stats
28 years old
180 lbs
7% bf

New Training Schedule
Sunday - run (legs) at least 2.5 to 3 miles
Monday - back and bi's
Tuesday - shoulders and abs
Wed - cardio boxing - 1 hour
Thursday - Chest and Tri's
Frid - off
Sat - off

Old schedule did not involve running or cardio as I didn't want to lose weight. It's been a tough road to gain it. I started out at 142 with 9%bf

The lowest the school will accept is:
1.5 miles in 13:53
35 sit ups in a minute (no problem)
and there's a timed obstacle course which is very detailed so I won't go into that here, but I'm not really worried about that either

So what do you think of my new schedule?

Running 2.5 miles shouldn't count as your leg workout. If you only have to run a mile and a half run that, don't run more.

Your body was designed to work as one functional piece, so train it like one. Stop dividing your workouts into seperate body parts. If you want to do better at a timed run, combine distance work 2-3 days a week, with shorter speed workouts 2-3 days a week.

I should have clarified....Sunday is running plus a leg workout

and I really don't want to become a runner....I like bodybuilding...just gotta get through the school

You asked for advice on how to pass your pt test, and I'm telling you a way that will work better than what you do now.

well I guess no one will give any GOOD advice....i'll just figure it out for myself

Ok suit yourself.

I had to run timed miles back when i was in school. (1 in under 6 minutes) the best way to train for that is to do about 2 miles at a good pace, thats all i did and then tested my self once a week i knocked my one mile down from about 7:45 of absolutely dying, to 5:49 in about a month and a week or so, and past the test

azfit is right with his advice, doing a mile in 7 minutes is very easy to do, unless you have no cardiovascular abilities/smoke/have legs to big to run