Wasnt going to say a word.
Nobody tackled this, so here’s my 2 cents.
Sometimes you gotta suck it up and do things in life you don’t want to do in order to advance further. Tons of people hate cardio but they do it anyway. Life actually gets better when you do things outside of your comfort zone. Better endurance leads to better recovery that will allow you to train hard for longer and progress more in your ultimate goal. Not just that but a happier heart will itself combat feelings of depression.
Instead of a “this is so shit I have to do this” attitude. See it as an opportunity to finally focus on something you’ve been neglecting for a long time. It’s not an obstacle, it’s a gift.
Good luck!
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This only my experiance from doing 2xday workouts and would allow you to keep the 3xweek leg workouts. Use the cardio as recovery, which is why I recommend having a couple meals between workouts, and doing the same activity on each day. For instance, if it was an upper day, I’d do rowing or sled pushing as cardio.
Or just use this time (you said months?) as a fat loss/conditioning phase, then plan to do a rebound. I’m sure some better heads than I have tips on how to structure this.
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I think some forms of “cardio” or conditioning can improve your gains. Now, if you start running 7 miles a day, 3x a week, it’s likely you will lose some of your mass and muscularity. But, if you run anywhere from 400m repeats to 1.5 miles, and focus on getting these done faster and faster, your conditioning will improve and you’ll likely see enhanced muscularity.
As said above, it takes a lot less time under the barbell to maintain strength than it did to build it. So don’t sweat not doing as many sets of squats for a while.
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What is your program now? Maybe there are some exercises that are less effective that can be cut out and allow for more recovery and time for cardio training?
What is your height/weight?
What is the distance for 4 laps? I’m thinking of a 400m track but if you need to do 4 laps of that in 4:20 that’s SERIOUSLY limiting the pool of candidates lol maybe it’s 200M a lap?
What is your time now on 4 laps?
Good books for you would be Tactical Barbell by K. Black (there is a book on conditioning, a book on strength and a book on mass). All of them are like 10$ each on Kindle. Another good one would be The Hybrid Athlete by Alex Viada. Both author explain how to combine strength/mass with heavy conditioning. You have the theory and some program to guide you. Tactical Barbell might be better for you considering you have your eyes in a career in law enforcement.
I would be interested to know the exact distance you need to run and in what time because we have no idea what length is a lap? (time to pass the test as well as time to ace the test). In fact, knowing your run time now and the objective would be better to assess the gap.
Knowing your lifting program and your stats would be great too!
Remember that when you increase conditioning, lifting numbers may suffer but it is not always because you lost strength rather than the ability to display it. Same for mass, while increasing conditioning you may feel “flat”. By increasing your carbs and hydrating well, you can mitigate this effect. Also, learn to produce more results with less i.e. training economy. By seeing your lifting program, people could help you with that.
Good luck with your career! It is a great opportunity.
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Yeah! Thats like 2 less!
No! Never. We should never have to make such choices.
Pfft! 
Thats ridiculous! Those expectations are unbelievable!
Like hell you can’t. Who do they think they are, not sharing!?! I’d spend all of it on cocaine and do it right there in front of them.
I did. I wrestled competitively from an early age. I also ate slept and breathed training from 12 years old onward to enlist in the military and serve in an unconventional capacity.
But it was a little different because I wanted to do those things. So it was just what needed done to achieve a greater goal.
fwiw, she might not even have to do that. I train “legs” 4x/week and do cardio 4x/week
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Maybe getting a job in something that interests you would help.
But you aren’t living the life. You’re doing other things that aren’t as important, and you don’t battle the iron.
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sotrue 
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At this point they pretty much owe you what ever it takes to be happy.
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???
I’m 23 and all my friends who didn’t go into phd programmes have jobs
So you think lifting and challenging yourself at your limits everyday and pushing isnt a way to get out of your comfort zone?
I can assure you im doing every exercise for every muscle even the exercise i dont enjoy because i dont want to be comfort.
I can assure you im pushing it hard everyday adding weight because i dont like to be comfort.
You dont have all the picture there.
Will try it and see if it is good, because mornings it is when i lift and afternoon run.
Thank you for taking the time and give me some tips!
What im doing is 3 times a week 1-1:30 hour running to improve endurance. 1,000km is the distance but what i understand is that it doesnt allow me the next day to go all in.
I will try to keep my calories up and see if it will allow me to catch the time they want…
Thank you so much for taking the time and answering me!!
Monday legs
hip thrusts
bulgarian splits
squats
rdls
leg extensions
calves
Adductors
Tuesday
Back and chest+arms
Usually 5-6 exercises
Wednesday
Hip thrusts
Deadlifts
Hamstring curls
Abductions
Kick backs
Single leg leg press
Thursday
Delts chest arms
Usually five to six exercises
Friday
Hip thrusts
Rdls
Leg extensions
Calves
Leg press
Adductors
Kick backs
Do you think i can back off to two leg days and what exercises you think i should keep?
The time is 4’20" for 1,000km 500m+500m.
This is the limit and the distance.
Well, i dont know yet my time which it sucks i just go there and run 4 laps and then some sprints and then again some running.
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I actually have a law degree.
Thank you for the book recommendations, im a bookworm so you really got me there!
I will search and order them!
My program is this
Monday legs
hip thrusts
bulgarian splits
squats
rdls
leg extensions
calves
Adductors
Tuesday
Back and chest+arms
Usually 5-6 exercises
Wednesday
Hip thrusts
Deadlifts
Hamstring curls
Abductions
Kick backs
Single leg leg press
Thursday
Delts chest arms
Usually five to six exercises
Friday
Hip thrusts
Rdls
Leg extensions
Calves
Leg press
Adductors
Kick backs
Women can handle leg volume better than men but it will be my pleasure if you are in the mood to comment on my program and its pros and cons.
I need to run 1,000km(500m+500m) under 4 minutes. My running time i dont know yet cause its actually the second week im running i just do 4 laps sprints and again running but this is exhausting for me and affects my performance a lot. Right now im trying to shape a new lifting program combined with the running program, bought a smoothie maker to consume extra calories quickly but what im thinking is if in my weight it will be easy to manage to pass the test,the endurance i mean. If endurance is based on training it i mean wont i finally meet the time if i just give it more time because i really dont want to lose a pound…
I can be ironic and sarcastic behind a screen, i dont take it personally, in this post i dont insult anyone and if you find my consernings ridiculous you can just stop answering and ignore the post.
Again, its the internet and behind a screen anyone can joke or laugh on anybody.
You are a true keyboard warrior.
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