Training Program for 2.4km
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Hey guys, for some reason, I have decided to train for my 2.4km. I just went for a run just now and...well i clocked 14:00
Now, i was never a fast runner, but that is just fcuked up.
I am aiming for 10:30.
Anyone have a trg program that i can use?
(Note: Please dun say "just run lor". NB I also know just run...but i want to maximise gains)
I have a feeling in need to train train my anaerobic fitness (?) coz i remember that in BMT i shaved more than a minute off my time after having done SOC! -
for me i just follow what they use in the army lah. Interval training (i think they call it fartlek or something) ... then endurance training (long distance)... alternate each day lor. The distance and timing you agar agar lah.
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yo interval trainings really very helpful ex. 400m x 10 with short recovery in between your heart will learn how to work during 2.4km run and your legs will be trained to handle lactic acid
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u really wanted that round badge on your left arm so badly ah?Originally posted by lwflee:I am aiming for 10:30.
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I believe chap is uncle going for his annual test lah ...Originally posted by Gordonator:u really wanted that round badge on your left arm so badly ah? -
try going jogging with those ankle weights if you don't mind spending a bit of money ...
after getting used to them you'll discover you can "fly" without them ... -
for NSmen, the incentive for passing IPPT is not bad at all i say.Originally posted by Fatum:I believe chap is uncle going for his annual test lah ... -
10:30 is gold standard ?
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for cat Y i thinkOriginally posted by crazy monkey:10:30 is gold standard ? -
slowly sloowly. each time u run, aim higher lor. or train stamina liao then go aim higher timing.
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cat y gold standard is < 10minOriginally posted by crazy monkey:10:30 is gold standard ? -
yep, u r rite. u need to wrk on ur anaerobic fitness.Originally posted by lwflee:Hey guys, for some reason, I have decided to train for my 2.4km. I just went for a run just now and...well i clocked 14:00
Now, i was never a fast runner, but that is just fcuked up.
I am aiming for 10:30.
Anyone have a trg program that i can use?
(Note: Please dun say "just run lor". NB I also know just run...but i want to maximise gains)
I have a feeling in need to train train my anaerobic fitness (?) coz i remember that in BMT i shaved more than a minute off my time after having done SOC!
and the only training dat is very very effective will be interval trainings.
the only disadvantage abt it is dat u hv to b very focus.
coz interval trainings aren't gonna b easy. dats y u need to b focus so as nt to give up halfway.
since ur target is 10.30min for ur 2.4km...which means u hv to complete 1min 45secs per 400m lap.
try a training programme of runnin 400m at 1min 30secs each. rest 2min 30secs each lap. complete a total of 6-8 sets.
as u go along (after a few sessions) u might wan to cut dwn the rest time n increasin up to 10 sets. cut dwn the running time when u reach a higher standard. its awaes the most difficult to cut dwn runnin time. -
Originally posted by alwaysdisturbed:yep, u r rite. u need to wrk on ur anaerobic fitness.
and the only training dat is very very effective will be interval trainings.
the only disadvantage abt it is dat u hv to b very focus.
coz interval trainings aren't gonna b easy. dats y u need to b focus so as nt to give up halfway.
since ur target is 10.30min for ur 2.4km...which means u hv to complete 1min 45secs per 400m lap.
try a training programme of runnin 400m at 1min 30secs each. rest 2min 30secs each lap. complete a total of 6-8 sets.
as u go along (after a few sessions) u might wan to cut dwn the rest time n increasin up to 10 sets. cut dwn the running time when u reach a higher standard. its awaes the most difficult to cut dwn runnin time.Acerguy:
Hmmm 2 persons recc running 400m intervals. I think 400m * 10 will be too much for me to handle just yet.
yo interval trainings really very helpful ex. 400m x 10 with short recovery in between your heart will learn how to work during 2.4km run and your legs will be trained to handle lactic acid
Will try AD's method this evening...aiming for 7 Reps.
Do you guys think endurance runs as done in the army (3km, 5km) helps?
Fatum --> I will not be trying ankle weights... i heard they cause injuries? Maybe i will run in boot one of these days..it being winter and all. And i dun want to spend money.
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dats y i'm suggestin 6-8 reps initially for u...Originally posted by lwflee:Hmmm 2 persons recc running 400m intervals. I think 400m * 10 will be too much for me to handle just yet.
Will try AD's method this evening...aiming for 7 Reps.
Do you guys think endurance runs as done in the army (3km, 5km) helps?
Fatum --> I will not be trying ankle weights... i heard they cause injuries? Maybe i will run in boot one of these days..it being winter and all. And i dun want to spend money.
endurance runs will keep ur stamina goin dats all...u may b able to run 3km or more w/o even stopping...but w/o interval trainings, u will nt go very fast...
2.4km isn't very long. training to run w/o stoppin is very simple. but to maintain at a fast pace requires interval trainings.
weights will nt cause injuries. unless ur body is nt strong enuff to accustomise to dis sort of training. for example if u poundin is terrible w/o weights, i wld suggest u nt to use it n wrk on ur runnin techniques instead... -
Think you can try building on endurance first... Cos without endurance to last you through the run, speed can't be maximised to its greatest extent.
Work on your stamina, then go for the punch by training your speed in intervals. Like what others have mentioned, doing 400m intervals with short rests in between is a very useful method.
Personal preference la... I usually just do long runs... Too lazy to do intervals on track... Haha... -
U can try a mix of Activities .
Long runs will Train your muscular endurance while short intervals say 400m trains your anarobic treshold and moderate distances at abt 70+ percent heartrate will train your aerobic endurance.
How to tell what u need ?
If your legs feel like rubber but your not out of breathe --> need more endurance
If your legs feel ok but out of breathe ie chest explosion --> aerobic problem
Some weight training is also beneficial , try some leg press , squats , hamstring curl and some upper body exercies to even out the muscles to prevent injuries and strenthen them -
Me cat Z alreadyOriginally posted by alwaysdisturbed:cat y gold standard is < 10min
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Train with Netball girls. Their 2.4 timing is always less than 10mins.
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well, if you're gonna run outside in the winter, then I suggest you get a pair of dedicated cold weather runners, or at least those without fancy gel cushion gimmicks and stuff, the most basic ones will do, but do get some breathable clothes though, warm sweat inside and the cold air outside reads like a recipe for pneumonia doesn't it ? ...Originally posted by lwflee:Hmmm 2 persons recc running 400m intervals. I think 400m * 10 will be too much for me to handle just yet.
Will try AD's method this evening...aiming for 7 Reps.
Do you guys think endurance runs as done in the army (3km, 5km) helps?
Fatum --> I will not be trying ankle weights... i heard they cause injuries? Maybe i will run in boot one of these days..it being winter and all. And i dun want to spend money.
and go slow at first and build up your lungs, cold air in your lungs and passages is not a good thing ... first time I jogged outside in winter I came home bleeding from my nostrils because of the icy air ... bod needs some time to get used to it ...
good luck ... and look out for the ice patches eh ...
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AGR, 30:60, 60:120
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agr - enduranceOriginally posted by nightsky87:AGR, 30:60, 60:120
30:60 n 60:120 - speed (interval)
the disadvantage in the 30:60 n 60:120 is no distance is required.
bcoz during trainin, there r simply too many trainees wif different standards. dats y cannot possibly give a distance.
for individual it wld b more effective to cater a distance durin interval trainings bcoz u hv an objective (to do certain distance under certain timing). -
Interval trainings.
Sprint 100m, jog 100m, sprint 200m, jog 200m, sprint 300m, jog 300m, sprint 400m, jog 400m and then backwards. That's 1 set
Do more and more sets as the weeks go....
Confirm can -
hey guys i started on high intensity daily interval trainings around 1 week ago and guess what it is damn damn useful i can go even faster for my 2.4km my timing from 9:40 to 9:20
but interval trainings are very tiring i started with ten sets of 400m at 1:30 pace or even faster then increased to 6 sets of 600m at 2:10 pace or faster and lastly 5 sets of 800m at 3:00 pace but i also did endurance run in between hopeing to see more results! trust me guys it works! -
I don't know how your 2.4 route is but for my camp is 3 laps of 800m. I train by targeting 3:10min/lap rest for 2min and run again aiming for the same timing. You need to train your heart to get use to the fast pace so your heart is able to pump faster in future running. And controlling your breathing plays an important role. Best is breath in and out from your nose for the first 1.5km or so and change to breathing in by mouth and out by nose and final 400, 500m use your mouth to breath in so can take in more air for final burst.
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I believe that those doing endurance runs, cannot be as fast as those who specialise in speedOriginally posted by Acerguy_007:hey guys i started on high intensity daily interval trainings around 1 week ago and guess what it is damn damn useful i can go even faster for my 2.4km my timing from 9:40 to 9:20 but interval trainings are very tiring i started with ten sets of 400m at 1:30 pace or even faster then increased to 6 sets of 600m at 2:10 pace or faster and lastly 5 sets of 800m at 3:00 pace but i also did endurance run in between hopeing to see more results! trust me guys it works!
My 0.05 cents worth.