Training for 2.4km run (or more)
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currently my timing stands at about 12:04 mins with no form of training yet. i know it sucks alot..
how can i train to improve my timing and possibly complete it in under 10:00 mins not only for my NAPFA, but for my future during my NS..
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I took 17 mins to run one round ard yishun park since one sem without training.
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interval training
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did a search on "interval training" on wiki.
Distance runners often practice intervals on tracks, running hard at a certain pace for a specified distance (or, less often, time) and jogging, walking, or resting between (again, for a set distance/time.) An example could be 12 repetitions of 400 meters with a 200-meter jog between each.
if i do a 100m sprint, then 100m jog. 100m sprint, 100m jog, etc etc.
can ma?
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yes, provided you can last long enough
but if you can do in 12 mins, shouldn't be too much of a problem as of now...
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Originally posted by mamamamama:
did a search on "interval training" on wiki.
Distance runners often practice intervals on tracks, running hard at a certain pace for a specified distance (or, less often, time) and jogging, walking, or resting between (again, for a set distance/time.) An example could be 12 repetitions of 400 meters with a 200-meter jog between each.
if i do a 100m sprint, then 100m jog. 100m sprint, 100m jog, etc etc.
can ma?
If u really sprint 100% for 100m, then slow jog for 100m, think most people would not last more than 6-8 runs.
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and u might wanna adjust to 100m sprint, 200 or 300m jog instead of 100-100-100
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ahh thanks for all the replies. i'm gonna try it out real soon and hopefully can work out something that i can tahan!
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How many sets should suffice ah?
Or do until cannot tahan?
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someone care to answer? how far should the interval training cover? if training for 2.4km then train for 2.4km? correct?
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I tried this breathing technique from the book, unlimited power by anthony robbins.
It does help to increase my stamina. + interval training
The technique:
breath in as hard as you can ( count how many seconds you can breath in)
no. of seconds breathing in = A
Hold your breath = A X 4
Breath out = A X 2
Repeat. ( If can 21 times)
Do everyday, sure can improve your stamina and breathing technique
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you can try one round stadium 1min 30 secs, rest interval 1min 30secs.
when you're better, you can cut down ur rest time to 1min, while maintaining the one round 1min 30secs.
until you can comfortably clear 6 times while maintaining such timing, 9.14 is not far liao..
or you can alternate train 2 and half round aka 1km, about 4 mins. do 3km each time you do this training. if you get comfortable liao, you can slowly improve on each km timing or rest time.
like someone mentioned before, resting and training should be 1:1 ratio..
it's useless to throw in 101% and end up losing the motivation to train in the next few days. so it's better to do 90% and one week do 3 times. :)
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Originally posted by lpx88:
How many sets should suffice ah?
Or do until cannot tahan?
healthy more importance
know you limit more importance
try over your limit not encourage
life is short
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hey thanks for all e helpful tips! be back as soon as i can to possibly post my results
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great
ganbatte!