u really wanted that round badge on your left arm so badly ah?Originally posted by lwflee:I am aiming for 10:30.
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?![]()
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 ...![]()
for cat Y i thinkOriginally posted by crazy monkey:10:30 is gold standard ?![]()
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!
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
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.![]()
Me cat Z alreadyOriginally posted by alwaysdisturbed:cat y gold standard is < 10min
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.![]()
agr - enduranceOriginally posted by nightsky87:AGR, 30:60, 60:120
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 9:20but 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!