2.4km Running tactics
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take creatine b4 u run lor... N water parade oso...
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When i run i try to look at girls. The speed vary accordingl to the girls i see.
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he then served as an ops spec in SAFTI OCS but ORDed long ago...last yr octOriginally posted by Gordonator:now do what? 3SG?
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Stare at the shoe of the runner in front of you and follow it. Just make sure he is a gold standard can le. THis works for me.
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It is possible you know?Originally posted by dcx:hMz...i remember i once heard or saw someone posted that there was/were guys who completed their 2.4km under 6mins....how they do it.....
6mins....6 rounds of 400m each....
1 round of 400m must run not more than 1mins...to be able to complete 2.4km under 6mins....
1min to complete 400m for the 1~2rounds looks achieveable...but 3~6th round????
Considering the world record for 2000m (5 rounds) is 4min44s. (http://www.wakelydam.com/records.htm) This is an average of 57s per round. Add one more round and it should be around 5min45s. -
but wif locals?Originally posted by Icemoon:It is possible you know?
Considering the world record for 2000m (5 rounds) is 4min44s. (http://www.wakelydam.com/records.htm) This is an average of 57s per round. Add one more round and it should be around 5min45s.
nt dat i'm lookin dwn on ppl here... -
Got 1 tactic very funny, last time people always use for the 2.4 run... They run halfway, pretend tie shoe laces, then take short cut... This one was during my BMT days lah, now don't think can cheat coz they use the RFID tag to keep track of your timing automatically.
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i do small but very frequent steps.
and for training i do sprints, usually up to 400m, each time within 1.5mins. then rest, then sprint again.
but i wan to cut my time somemore leh... any advise? in particular, i always feel that my lower legs near the heel region is weak. how to strengthen that ah? i dont have access to gyms... -
if like that we shd have people capable of winning a medal in the olympics, where are they?Originally posted by Icemoon:It is possible you know?
Considering the world record for 2000m (5 rounds) is 4min44s. (http://www.wakelydam.com/records.htm) This is an average of 57s per round. Add one more round and it should be around 5min45s. -
I'll file that as NS urban legend actually .....Originally posted by UandMe:if like that we shd have people capable of winning a medal in the olympics, where are they? -
Ask you all a question.Originally posted by Fatum:I'll file that as NS urban legend actually .....
Since special ops people train so much, shouldn't they enter the olympics? Their endurance and fitness already there liao. -
to really excel at the top level, natural talent and physique are just as important as training hard. if you dun have the potential, you can't be among the best even if you train very hard.Originally posted by Icemoon:Ask you all a question.
Since special ops people train so much, shouldn't they enter the olympics? Their endurance and fitness already there liao.
also, although the special ops people train a lot, their endurance training are probably still not enough or as focus as compared to full time athletes. -
cannot thier endurance 4 girls not there!!Originally posted by Icemoon:Ask you all a question.
Since special ops people train so much, shouldn't they enter the olympics? Their endurance and fitness already there liao. -
have a light lunch, avoid curry and spicy stuffs. drinks enough water before the run.
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hi, guys. i just stumbled across this forum. this is an interesting topic that i've spoken to my coy about durin ICT. i'm no atheletic guru but i think i've got a decent system in place which has not failed me. i'm 34 this year and since enlistment till now, i've managed to keep my 2.4 timing to below 9.30. there are no short-cuts. this is wot i do:
1. slope training - this strengthens ur muscles considerably. try running up n down mt faber, kent ridge etc. this is the foundation of my trg routine. so long as u don't stop, no matter how slow u jog up, you'll see ur stamina make massive improvements.
2. do it scientifically: if u want to burn fat, need to run for abt 40 mins at 60% of MHR (maximum heart rate. calculated by 220 - ur age. e.g. if you're 20, MHR = 200. 60% = 120); if u want stamina which is wot u need for 2.4, run at 90% MHR for abt 20mins each workout.
3. fartleg trg: like someone mentioned, u sprint 100m, walk 100m, sprint 100m... do this for 3-4 rounds 3 times a week. then on wk2, sprint 200m, walk 100m... wk3 sprint 300m, walk 100m. get the pic? keep at it till u can v comfortably fast-stride 1.2km.
4. breathing: force ur body to adapt to lesser O2 by just breathin in n out thru ur nose when u train. don't use ur mouth. yeah, this if tuff but ur body will learn to adapt faster to lesser air. then on race day when u open ur mouth, it'll be like a forced induction turbo on a WRX - u'll be wondering where all that energy suddenly came from. it's just like long distance atheletes who train on highlands b'cos O2 is rarer up there. when they come down to race, the haemoglobin levels in their blood (i.e. the funky stuff that transports O2 from ur lungs to ur muscles) are higher than average. same principle.
4. diet: no need lah - this aint the marathon. anything goes. just dont pig out a few hrs b4 u run esle u get cramps of puke on ur PTI's new shoes.
i start to train abt 8 wks b4 IPPT. the rest of the yr, just a light jog once a wk. remember, train safe - dont push urself too hard if u haven't done this in a while. go slow but build it up. also, forget abt treadmills. they're crap cos u don't push urself hard on them. nothin beats the real road. give urself a realistic timeframe to train of say 8-12 wks. try the above n let us know how u fare.
have fun. -
Very informative last post which I'm sure would help lots of ppl wishing for better running timing.
My contribution is quite unorthodox but it has worked for quite a few guys already so give it a try the next time (but do remember that if you're fit already, no need for these legal tricks)...
1. Sleep early the night b4
2. Have a bottle of chicken essence the next morning
3. Rub your calves with deep heat lotion b4 and after warm up (about 10 mins be run )
4. 2 puffs of ventolin 5 mins b4 run
5. All the best !