2.4km!!!!!!!!!!!!!!!!!!!!!!!
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i gg commando camp i scare i will be the slowest there
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In the army, not being the best in everything is actually a very good thing.Originally posted by Acerguy_007:i gg commando camp i scare i will be the slowest there
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aiyo ditzy i never say i want to be the best i know my limit i just want to improve myself onlyOriginally posted by ditzy:In the army, not being the best in everything is actually a very good thing. -
inject testosterone in yourself. a great performance-enhancer. works all the time. not in bed though.
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Originally posted by Acerguy_007:
you should be ashamed of yourself.
Wah damn disappointing after so much tough training my 2.4 timing is still 9 15
i have been training and training and training but i only managed to reduce my timing by mere 10 seconds
Guys out there who is pro at 2.4k can you offer some training tips? -
Originally posted by JennTS:bastard...don't brag.
come i teach u!my 2.4 km run onli 8 min 26 sec nia..steady. -
then dun go lor..Originally posted by Acerguy_007:i gg commando camp i scare i will be the slowest there
easy?-_-" -
try HIIT high intensity interval training.. warm up of 4 mins jogging.. for the next 4 minutes.. sprint for 20 seconds.. jog for 10 seconds.. sprint for 20 seconds.. jog for 10 seconds until you hit 4 minutes.. you WILL BE TIRED.. after that.. casual jog for 4 mins as a cool down. i do this almost twice a day as part of my training for long distance track, which includes running an average of 7-9 miles a day.
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compete for the slackiest ah?Originally posted by RETARDED_MORON:I am at 10:24, but I guess I am not trying... enough.
I got 12:30, just because i know i can only secure a bronze for NAPFA due to the cursed pull ups (3) -
I completed 2.4km at 15-16mins.
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What's the big deal? you wanna beat the time? train on a track and average 1 min 30 sec per round. Do relevant muscle group weight training and interval runs.
if you start envying others who clock below 9 min, forget about beating it yourself. -
last time my fren also like that.. she managed to jog all the way...Originally posted by polarsnake:Well this is what my Wushu teacher taught me... I got from a fail at 2.4km to Gold within 3 months using his method. He's from Team Singapore by the way, so yea.... you can trust his info
Firstly, run at a jogging pace for 3 mins, after this then run normally for 4 mins, lastly you cheong for your life for the last 3 mins. Total of 10 mins.
Do this 2 times a week (but I did only once a week). Of course do more often for better and faster results.
Then, during the 2.4km run, don't ever ever stop or walk even if you feel tired, just run all the way
why is it actually better not to stop or walk??
i must walk one.... i just dun have the stamina to run all the way.... -
Cuz once you stop, you will not want to start running again, which is of course badOriginally posted by coolger03:last time my fren also like that.. she managed to jog all the way...
why is it actually better not to stop or walk??
i must walk one.... i just dun have the stamina to run all the way.... -
hmm... but even after i stop, i try to walk fast... that time i think i completed abt the same time as my fren who ran non stop...Originally posted by polarsnake:Cuz once you stop, you will not want to start running again, which is of course bad -
you still taking wushu?Originally posted by polarsnake:Cuz once you stop, you will not want to start running again, which is of course bad -
During my peak, i also managed the same timing as yours but my last 2.4km run, I clocked 12.56mins.Originally posted by Acerguy_007:i never brag LOR!!! if you don't believe you can don't post YOU JUST DON"T UNDERSTAND THE KIND OF DISAPPOINTMENT I AM FACING NOW 9 15 isn't a very good timing at all i have seen my friend running below 9!
But who cares, no more IPPT for me anymore & no more ICT & MOBILIZATIONS too. GAME OVER LIAO, senior citizen now.
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Of course if you are running all the way, make sure that you run faster than walking speed or else I think you would only be wasting your time... might as well walk right to the end right?Originally posted by coolger03:hmm... but even after i stop, i try to walk fast... that time i think i completed abt the same time as my fren who ran non stop... -
to improve urself.... die die don't walk or stop.
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I took it as a CCA and stopped after a while, but I may be going backOriginally posted by coffeeortea:you still taking wushu? -
please i don't want your commentOriginally posted by matrixeg:you should be ashamed of yourself. -
You can try harder, son.Originally posted by striderz_o405:compete for the slackiest ah?
I got 12:30, just because i know i can only secure a bronze for NAPFA due to the cursed pull ups (3)
My pull-ups are at 18 (secondary 4, this year) and I do not wish to add on to that at the moment.
NAPFA makes me yawn. -
20 sec sprints is nt sufficient to wrk on the anaerobic energy sys.Originally posted by coffeeortea:try HIIT high intensity interval training.. warm up of 4 mins jogging.. for the next 4 minutes.. sprint for 20 seconds.. jog for 10 seconds.. sprint for 20 seconds.. jog for 10 seconds until you hit 4 minutes.. you WILL BE TIRED.. after that.. casual jog for 4 mins as a cool down. i do this almost twice a day as part of my training for long distance track, which includes running an average of 7-9 miles a day.
the sprints will wrk more on atp-pcr energy sys which is used by all sprinters.
unless u r trainin as a sprintin event...otherwise u need longer runnin timin. -
once u stop.. means that it liao
unless...u want choing to recover back the distance...
which is more tiring.. -
Can teach me how to run 10min?
My 2.4 is 15min. -
run more..push harderOriginally posted by launtpc:Can teach me how to run 10min?
My 2.4 is 15min. 