speed training is the key 
but 6 to 8 times will kill most ppl. try it another way,
sprint for 1 round of the track in your best speed, time it and
rest for 2 mins. go for 4 rounds using the best timing as the
gauge. by the 4th round, you will feel just as tired as 1 round of
SOC, that is if you are doing it correctly.
twice a week and you will definitely pass, gd luck
