Recommended Training for 2.4km run
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Hey there guyz...Im havin my NAPFA Test for National Service around Jan-Feb....I've been doin some running around the track regularly and also on the treadmill....I want to train for my 2.4km run efficiently so I could get the Silver ranking. Does anyone have any training regimes or experiences that can share coz I really want to complete the run in under 11min 40 secs......
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nothing beats hard work.
Try to run 7 rounds the track each time. On the actual day, u will have ample energy to "pia" for the last 2 rounds.
Trust me
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u can do the 2.4 perhaps once or twice a wk, setting progressive targets each time e.g. 12 mins 30 s, then 12 mins 20 s, etc...
apart from that, you can do interval trg:
either
run 6 rounds, sprint one round (under perhaps 1 min 40s) then jog one round to recover then sprint... until u complete 6
or
sprint 300 m (under perhaps 1 min), jog the rest 100 m, come back and rest for 3 mins. do 6 sets of these
remember not to train everyday - u need time to recover. also, do proper warm ups cool downs and hydrate urself properly b4 and after the sessions. -
Nowadays rain quite alot, so u can go gym to train too
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ya of course nothing beats hard work. but i'm a lazy bastard so when i train for 2.4, i do JUST enough. everytime i train i run just nice 2.4km... and make sure by the end of the run i'm totally spent. no extra energy for pia-ing all this... a bit waste, coz if u have the energy to pia in the last part means ur not pacing urself correctly. it's somewhat a myth that the last minute pia reduces ur time significantly -- keepin a slightly faster pace all the way will yield better results
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Thanx for all the replies guys...I really aiming for Silver....By all u who have experienced it..Is it tough to get a Silver or is it quite easy?....For me, I tink I have to tone up my 2.4km and pull ups to achieve this, so I need time to train so I can improve in these areas
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i dunno how u guys train but i will try to start slow......steady my pace and maintain it for the 2nd to 5th round......force myself not to stop and walk........sprint the last 200m
clock 11mins..........im a lady btw.......
neber had any prior training.....im damn lazy.....
jus make sure before the run u do ample warm-up..... -
silver is quite achievable if you get off your ass (hardest part for me) and actually train. alot actually depends on your "natural fitness", metabolism etc. some ppl only need like 2, 3 trainings to get back in shape after a long lay off. but for others, 1 whole year also the improvement negligable.
do the best you can. find out what are the raw scores u need to get the points necessary to get silver, and do just enough again. dont champion go and do 60++ situps, 24 pullups and then fail 2.4
all the best -
to really run well, run further than 2.4... dun make 2.4 yr only target... aim further then U will do betta.Originally posted by Vicente14:Thanx for all the replies guys...I really aiming for Silver....By all u who have experienced it..Is it tough to get a Silver or is it quite easy?....For me, I tink I have to tone up my 2.4km and pull ups to achieve this, so I need time to train so I can improve in these areas
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silver is easy if u make it a point to maintain ur fitness.Originally posted by Vicente14:Thanx for all the replies guys...I really aiming for Silver....By all u who have experienced it..Is it tough to get a Silver or is it quite easy?....For me, I tink I have to tone up my 2.4km and pull ups to achieve this, so I need time to train so I can improve in these areas
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hmmm thats what i always hear too, but i was too lazy to do extra, so always train JUST 2.4km... but in doing so i make sure i expend every last joule of runnin energy before i cross the line la... managed an 8.42min once (that was long ago) with only about 6 trainings, improved by more than a minute.Originally posted by Bontakun:to really run well, run further than 2.4... dun make 2.4 yr only target... aim further then U will do betta. -
To lose weight, normally run further than 3k... & da amazing thing is after U run da initial 3k or more... U feel more energetic... dats where yr muscles & heart & lungs r accustomed to da pace liao... like turbo charger...Originally posted by juvejazzman:hmmm thats what i always hear too, but i was too lazy to do extra, so always train JUST 2.4km... but in doing so i make sure i expend every last joule of runnin energy before i cross the line la... managed an 8.42min once (that was long ago) with only about 6 trainings, improved by more than a minute. -
thats what i usually hear also... but i'm too lazy to do extra man... just do 2.4km and not a m more. just that i make sure i expend every last joule of runnin energy as i cross the line. its torturous but once i found the pace it was very fast improvement.Originally posted by Bontakun:to really run well, run further than 2.4... dun make 2.4 yr only target... aim further then U will do betta.
6 trainings and i improved about a minute... got 8.42mins (long time ago, i'm gonna fail my ippt this saturday... too much smokes and not enough movement) -
Well...I don't smoke at all and I am 20...Anyway,my lungs have not been tainted from nicotine direct from my mouth...Will that have an advantage for me compared to those who smoke regularly?...
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this one is highly debatable! hahah, at my squadron, those men who smoke end up turnin in better times for their 2.4 than those who dont. when i ask them why they tell me its coz they wanna hurry back to grab another stick.Originally posted by Vicente14:Well...I don't smoke at all and I am 20...Anyway,my lungs have not been tainted from nicotine direct from my mouth...Will that have an advantage for me compared to those who smoke regularly?...
wateva works man... -
oh yes of course! if ur objective is to lose weight, 2.4 is not enough. it's more the time spent runnin that makes the difference. some fitness fella told me before that u only start "burnin" fat after abt 20 mins of aerobic exercise.Originally posted by Bontakun:To lose weight, normally run further than 3k... & da amazing thing is after U run da initial 3k or more... U feel more energetic... dats where yr muscles & heart & lungs r accustomed to da pace liao... like turbo charger... -
to lose weight u need constant aerobic activities rather than anaerobic ones. sprinting is anaerobic. jogging is aerobic. and exercise at least 20-30 mins each time excluding warm up and cool down, else its useless. best, go and find out the ideal heart beat rate for ur weight and height, which indicates tt u have exerted sufficiently. u haf to achieve this heartbeat rate each time u exercise for the exercise to be effective.Originally posted by juvejazzman:oh yes of course! if ur objective is to lose weight, 2.4 is not enough. it's more the time spent runnin that makes the difference. some fitness fella told me before that u only start "burnin" fat after abt 20 mins of aerobic exercise. -
Yar... some more running 2.4... dun U peeps tink kinda short? wat happen if need to run long dist in times of peril? some more can really get goin when running LOOOOOOOOOOONG dist leh...Originally posted by juvejazzman:oh yes of course! if ur objective is to lose weight, 2.4 is not enough. it's more the time spent runnin that makes the difference. some fitness fella told me before that u only start "burnin" fat after abt 20 mins of aerobic exercise. -
I agree with Bontakun, u better train running at least 3 km. Then when u can complete 3 km within 14 minutes u will know u can definitely complete 2.4 km ...Originally posted by Bontakun:to really run well, run further than 2.4... dun make 2.4 yr only target... aim further then U will do betta. 
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i used to run 5 km(without timing) every morning to build up the endurance and on alternate day wiill run the 2.4km(with timing).i never kenna gold but i did get 5 pts most of the time.
but now cos of all the fats i have..will struggle to finish the run..haha -
I desperately need to just pass my 2.4... I can do everything in napfa, EVERYTHING accept running. Whenever I am running I feel like what is the ****ing point? Its tiring and there's no benefit. I like doing the other stations cos there is not much energy required to do them, I perform very well in other stations accept 2.4. I see no further point in NAPFA because I aint gotta do NS anyway. Then I get depressed sometimes cos I feel I have no friends cos I am fat and I can't do my 2.4, my only aim for doing 2.4 would prolly to be accepted by people? What is wrong with me?
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hahah i'm a natural silver medalist.......but the thing is i'm of those natural athletic build.......i was a gold medalist.....the thing is mind over body. u must tell yourself to give your best during the last 1.2km or 800m and never every walk for long period of time. b4 u run, expand your lungs by breathing in hard deep breaths. it helps. drink lots of water an hr b4 u run and drink slips to quench thirst after that. prevent KO if u over-bia. training wise.......do ten km runs over a period of 1 month twice a week and then over next 2 months once a week, u might even hit gold and confirmed silver. timing for 10 km run is under an hr. that's the guardsmen training though.Originally posted by Vicente14:Hey there guyz...Im havin my NAPFA Test for National Service around Jan-Feb....I've been doin some running around the track regularly and also on the treadmill....I want to train for my 2.4km run efficiently so I could get the Silver ranking. Does anyone have any training regimes or experiences that can share coz I really want to complete the run in under 11min 40 secs...... -
as an athelete...my advice for u is to try to run non stop for 6 rounds...dun bother abt the timings...slow jog will b fine too..once u r able to run non stop for 6 rounds...den get ur timing...find out hw long u r takin for each lap...n later on set urself targets per lap...slowly cuttin dwn the time...
PS: dun rush...coz if u rush n u dun get ur expected results u'll soon hv low morale.... -
u no need to go stadium and train. Listen to my advice u no need to run even 2km oso. u take 5kg of rice bag put it inside ur bag and run up and down the staircase o of your block till the highest level for like 3 times. go up 12 storey down another 12 so its equal 24.
24 times 3 is equal to 72 storey. its like walking up a staircase of westin stamford till the rooftop!!!
when u do this even gold can! -
Thanx guys..I been running in the stadium regularly and I can clock a 2.4KM run now in 11 mins 20 secs....I will try to train and improve again...