2.4 km Running Tips
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Music makes time go faster. Takes your mind off the misery of running the long stretch ahead. Plug on to some fast paced dance poppy music if you're able to.
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here is a tip.. Imagine got one mad man chasing behind you then you can sure become first
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Anyone here can chieong all the way to the finishing line.
Speed is like a 100m sprint???
Who can do that is definitely a pro runner!!! -
Pace yourself, for me, I normally go as fast as I can and as comfortable as I can. I will keep track of my heart-beat rate through a heart-rate monitor. If it is between my normal heart beat rate & optimum heart beat rate, then I am ok.
During my service with the SAF, IPPT was never a problem. I think constant training will be better your 2.4km timing. -
hmm... long strides not necessarily good. Try sprinting with short steps instead of long... you will actually run faster.
Also focus on a point far ahead - I agree this is important. I think it helps prolong the stamina.
One thing I find is that if you 'shadow' a person from the start for one thing you will find it easier to keep up at first. But once you meet an obstacle (like yellow soil that sucks your shoes) you will mentally collapse and you will just 'die' there.
I speak from experience at MacRitchie... used to run everyday. My legs became really weak and pained everytime I run to catch bus. -
Hey to achieve in your 2.4km run, firstly you must improve your stamina, you must not be a smoker, train or short jogs for at least 1 week before you run for your 2.4. -
interval trg helps alot too.Originally posted by Ja_Rule: Hey to achieve in your 2.4km run, firstly you must improve your stamina, you must not be a smoker, train or short jogs for at least 1 week before you run for your 2.4. 
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Remember to start drinking water the nite before your run. Otherwise, you will experience your mouth/throat drying when you are running. Do proper warm up. When running, you need to open up your steps. Coordinate your breathing with your foot step when running. Then you won't feel so "siong". When running on stadium tracks, most people will tends to lose count when running 3rd to 4th rounds (then they will starts to slow down), so be careful.
If you are running 1 big track, then don't think too much, JUST RUN!!. -
But anyway PTP is good, so lobo. Afternoon can sleep. Whereby if you go enhance BMT, the schedule is so pack. Reget man.. but it was over.
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i m also having my NAPFA too... plan 2 start training soon
but weather's not gd lately .. kinda hard to train.. -
i do running 3 to 5 times a week
if possible run twice per day
and each run 30 mins.
sing song in ur mind when u running...it helps me...
ps: the songs i sing in my mind.....Army Songs.....
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u can sing other songs one u noe?Originally posted by Friday13:i do running 3 to 5 times a week
if possible run twice per day
and each run 30 mins.
sing song in ur mind when u running...it helps me...
ps: the songs i sing in my mind.....Army Songs..... -
but lidat the mouth dries up faster lehOriginally posted by NeonTetra:i see.....i prefer to catch my breath using mouth coz its faster and more air. -
The most difficult part of the IPPT test is the 2.4km. I used to have problems even passing the run takes me at least 12 or 13 minutes plus to complete it. But have taken to running and now do slow runs almost everyday 10km or so for an hour or so.
I am aiming for gold(10minutes 15 sec) but still a long way off. I am in the Cat Y1 category(30-34) and have just complete the 2.4km run in 10mins 50secs but still can,t run 2.4km under 10minutes.
Tried to pace myself during the runs but always slows down in the second part of the run no matter how hard I try.
Are there other effective ways of training for 2.4km other than interval training. Any Cat Y1 and above or Cat Z here who have attained the IPPT gold?? What effective training methods you use?
I train by just running 2.4km as fast as I can..... -
doing slow runs is good for endurance but not for speed wich 2.4 requires. has interval trg wil help.Originally posted by steveng:The most difficult part of the IPPT test is the 2.4km. I used to have problems even passing the run takes me at least 12 or 13 minutes plus to complete it. But have taken to running and now do slow runs almost everyday 10km or so for an hour or so.
I am aiming for gold(10minutes 15 sec) but still a long way off. I am in the Cat Y1 category(30-34) and have just complete the 2.4km run in 10mins 50secs but still can,t run 2.4km under 10minutes.
Tried to pace myself during the runs but always slows down in the second part of the run no matter how hard I try.
Are there other effective ways of training for 2.4km other than interval training. Any Cat Y1 and above or Cat Z here who have attained the IPPT gold?? What effective training methods you use?
I train by just running 2.4km as fast as I can..... -
do slope running. Try to up 1 or 2 gear when u encounter an upslope and maintain dat pace even after u reach de peak of de slope.
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tell u lah this is wat i do
when ur running n u see some1 in front of u
imagine that person is a chio girl u like
then when u think that person is a chio girl u like
u will think that u will not lose to the chio girl
then u confirm will run faster believe me it works
i actually run 13.30min+
i use this method run only 12.10+ -
Lose some weight sure can run faster. -
For training, going for interval training is usually the best.
This is where you sprint 1 lap around the track in as short a time as possible (say 1.20 min), take a short 30 sec rest, and then sprint another lap. Yes your lap times will get more and more as you are more shagged, but your stamina will increase.
Build endurance also by going for long distance runs at a slow pace.
Train 3 times a week for about 2 months should be good. -
somehow i agrree with you...well i myself do train...i train 4 times a week...jog about 4 km in half and hour...and in no time your timing will be about 10 minutes for 2.4km run...Originally posted by SpiritIcon:For training, going for interval training is usually the best.
This is where you sprint 1 lap around the track in as short a time as possible (say 1.20 min), take a short 30 sec rest, and then sprint another lap. Yes your lap times will get more and more as you are more shagged, but your stamina will increase.
Build endurance also by going for long distance runs at a slow pace.
Train 3 times a week for about 2 months should be good. -
yeah, actually I'm training for my IPPT. trying to get a pass-silver award.
Basically I am trying to get used to running.. just near my neighbourhood, ther's a huge pathway around big field.. unsure what distance is it.. I trying to jog at least 4-5 rounds, I ran yesterday and timed myself, running at own pace (without pressure), able to do 3 rounds within 26 minutes. I got real thristy on the 3rd round.
Likely visiting my estate stadium for 2.4km route to "familarise" how my pace would be like...
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Here are some tips from a seasoned runner,
1) Warm ups are very important..
2) drink a litre 30 mins before you start.
3)when you start, jog slow at a pace, coordinate yr breathing with ya steps.
4) when u breathe in, make sure you can hear your breathing.
5) get a waistband to wipe perspire if u perspire buckets.
6) get a small towel, wet it but not like a wet towel, justly moist.
7) sling the towel across ya shoulders for the first 1 to 2km, then when u get tired, put the towel over ya head and run. (n.b., towel must be off light materials). (the towel acts as an layer to allow faster evaporation of excessive heat and moisture. run fast at some intervals, as in 100 steps, 10 steps fast etc...
9) do not look far or on the ground, both are pschologically inducing, instead have your mind do some thinking, ex: happy times with gf, what u did which made you happy (remember: happy stuffs). If not, try counting, 1 to 100, then adding a noun in on the next 100 (ex: 1 car, 2 cars), follow by the melting pot (items u favour, ex: 1 lexus, 2 tits, 3 ladies etc...). ya mind will be shut out of fatigue soon enough.
10) if possible, have company, running causes anxieties which with say, frens, introduces emotional sharing (i.e., same plight, he can, i also can)
11) distance yrself however, at least 5m away from ppl u are jogging with
12) when you're tired, slow down, look up into the skies, this induces parallel rigid spinal homeostastis, bringing a balance to you body, brain induces dopahmines which will help regain vitality.
13) when nearing, u might wanna dash, my suggestion is to take 20 and 10.
paced 20 steps, fast 10 steps , then paced 10, fast 20 so forth, repeating
These are just a few examples how to manage ya 2.4km.
I have been running 5km 5 times a week, even after work. -
Train
Train
Train
If possible, train with someone much fitter than you.
Interval training are amazing, it really improved my timing .. at least for me.. -
Actually 2.4 is quite easy..if u wanna cheat(only in the stadium)Run on the inner side of the track and when i came to the finishing lap run the the most outher track and u will win..but u must sprint all the way...my record is sprint for 10 rounds in 15.??min
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You know, the mental aspect of the 2.4km can really shave off the time. But a PTI warrant officer once warned us (when I was a regular) that using mind-over-matter tricks are dangerous. Your heart cannot do it, but your mind is forcing your system to function beyond its capacity. He has personally experienced an NSman who collapsed and died after IPPT because he was challenged by a fellow NSman (I think he was insulted or something).
It also happened to me before. I had just recovered from fever the previous day but still went for IPPT anyway (it's the last chance I had for my medal as the year is closing). I really felt weak, but I knew I could do it (I've got a medal the previous year), so I pushed myself. I vomitted, collapsed and was sent to the medical centre immediately after the run. Still no medal, though I finished
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Use mind-over-matter only when your heart and body can take it. Never use it to substitute an untrained and unfit body. Your family and loved ones would prefer you to be alive than get that medal (it's only a matter of pride!)