Clocking 10mins n under for 2.4km..how???
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How to?
Any training methods to help me achieve this within a short 2 mth period?
I have started running for abt 2 mths now..
Managed to hit 11mins exact on the thread mill.
but once i switched to track...timing is worse.
Worse still...even aft warmups...when i run...my upper abdomen hurts...like stomachache..
y ar??
any pro runners here can advise?? -
running needs time to train.Originally posted by Insightist:How to?
Any training methods to help me achieve this within a short 2 mth period?
I have started running for abt 2 mths now..
Managed to hit 11mins exact on the thread mill.
but once i switched to track...timing is worse.
Worse still...even aft warmups...when i run...my upper abdomen hurts...like stomachache..
y ar??
any pro runners here can advise??
thread mill o cos uncomparable to actual track
do interval training for some daes, distance for others, timing perhaps once or twice a wk.
u sure u did ur warmup properly? also, drank enuff water b4 hand? and did u eat b4 running? -
ur 11 min on the treadmill? then on track cannot reproduce the timing? mebbe ur treadmill is calibrated wrongly, & u r actualli running less than 2.4 on ur treadmill...Originally posted by Insightist:How to?
Any training methods to help me achieve this within a short 2 mth period?
I have started running for abt 2 mths now..
Managed to hit 11mins exact on the thread mill.
but once i switched to track...timing is worse.
Worse still...even aft warmups...when i run...my upper abdomen hurts...like stomachache..
y ar??
any pro runners here can advise??
sometimes, it depends on who u run with... i nvr went below 12 min b4 bmt. but my first 2.4km in bmt, i did a 11.08.... amazing? so guess it depends on who u run wif? -
quite true. motivation and mental state counts too.Originally posted by Nothingie:ur 11 min on the treadmill? then on track cannot reproduce the timing? mebbe ur treadmill is calibrated wrongly, & u r actualli running less than 2.4 on ur treadmill...
sometimes, it depends on who u run with... i nvr went below 12 min b4 bmt. but my first 2.4km in bmt, i did a 11.08.... amazing? so guess it depends on who u run wif?
but treadmill realli is slightly diff frm actual, unless u compensate by setting the gradient and speed. -
YAr...it's confirm i run 2.4 on the threadmill.
I ran at speed 13 at those clubfitt gyms. Cos during that period on the threadmill, i just started out training again after 2mths of break. So i paced myself out using e threadmill 1st to build stamina den hit the tracks.
Even more shocking, sec sch i seldom run so much other than my bball training could still hit 11.30mins. Though now when i run i feel faster, timing sucks, at 12.15mins(last timed).
Usually it's not so much on my legs that are tired, it's my upper abdomen that hurts n burn, den aft training like got stomachache. Last time also nv like tht. I dun drink too much water if not will cramp. Yar i warm up leh...so wat else could i be doing wrong???
mental? -
1. warm up mus warm up properly - dun rush. and warm up all parts of the body.Originally posted by Insightist:YAr...it's confirm i run 2.4 on the threadmill.
I ran at speed 13 at those clubfitt gyms. Cos during that period on the threadmill, i just started out training again after 2mths of break. So i paced myself out using e threadmill 1st to build stamina den hit the tracks.
Even more shocking, sec sch i seldom run so much other than my bball training could still hit 11.30mins. Though now when i run i feel faster, timing sucks, at 12.15mins(last timed).
Usually it's not so much on my legs that are tired, it's my upper abdomen that hurts n burn, den aft training like got stomachache. Last time also nv like tht. I dun drink too much water if not will cramp. Yar i warm up leh...so wat else could i be doing wrong???
mental?
2. do the same things u do in warm up as cool down. dun rush too.
3. drink enuff water 1 hr b4 the run - jus b4 dun drink too much.
4. mental? possible.
5. run 2 hrs or more after meals.
6. got enuff salt intake? -
Hmm most of them i do leh..
Eg: warmup n stuff
Wat cud be lacking???
Mental i suspect also...
but are there training methods to help me boost my timing?
My napfa coming liao...got no more time to experiment...
Also, army going in ard aug ..
I wanna adapt my body asap to running, if not go in bmt sibei jialat. -
its good u wanna keep fit. but bmt does not require recruits to be super fit. so u dun haf to worry too much if u r not THAT fit.Originally posted by Insightist:Hmm most of them i do leh..
Eg: warmup n stuff
Wat cud be lacking???
Mental i suspect also...
but are there training methods to help me boost my timing?
My napfa coming liao...got no more time to experiment...
Also, army going in ard aug ..
I wanna adapt my body asap to running, if not go in bmt sibei jialat.
anyway jus make sure all ur muscle grps wich are used r properly warmed up and cooled down.
trg methods? interval trg, den running wif timing and without timing. and can go for long dist too. long dist is more for muscle toning and endurance.
and until aug is still a long time! if u r consistent im sure u wont haf any probs. -
the oni way to improve ur running is keep on running...try cover more distance at a slightly slower pace. oso try build up ur upper body n stomach muscles it will help
of course mental strength is oso very impt, u cant improve if u keeping urself u cant make it -
this 2.4 topic is actually pretty popular. hahaha -
Release a furouscious dog tat u provoked..
i am sure tat will aid in ur training.
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hm... idea for another faq liaoz.Originally posted by Parka: this 2.4 topic is actually pretty popular. hahaha
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when running on threadmills, set it on 1-3% gradient to simulate actual ground conditions.
if you want to improve speed, try this. run on track 400m intervals.. try to run the 400m within 1min30secs.. then rest for 1 min.. repeat 6-8 times..
also, try to train more than 2.4km.. -
do progressive training on track, get frens wif gold timing run wif u lor... actuali now no need wori cos now ippt can do at safra liao...Originally posted by Insightist:How to?
Any training methods to help me achieve this within a short 2 mth period?
I have started running for abt 2 mths now..
Managed to hit 11mins exact on the thread mill.
but once i switched to track...timing is worse.
Worse still...even aft warmups...when i run...my upper abdomen hurts...like stomachache..
y ar??
any pro runners here can advise?? -
what we did in bMt was during interval training...we broke up the 2.4km into 3 runs, the first run was 1km to be completed in 5 mins..then rest for 1.5mins, den run 800mins to be completed in 4 mins...den rest for another 1.5mins, den run another 600m in 3 mins...in between rests maybe can sip 1 or 2 small mouthfuls of water...
lagi best is wear vest slack and run...more weight mah.. of course must pro-rate la..allow abit more time...(fyi vest slack is boots + no.4 trousers and tshirt/ptshirt)
to train up for 2.4km is not just continuous running for 20 rounds at your own pace...one better method for me is to sprint for approx 300m, den rest 5mins, den sprint again...den rest...do 4 sets every night...about 3-4 times a week, 2 days before ur napfa rest, cfm pass one...but sprint must really sprint la dont chaokeng hehe -
VERY BASIC things which I hope would be of help to you....
1. TRAINING - To build up your stamina. SIMPLE. You can't hide this one.
2. MENTALITY - Staying FOCUS on your run. Stay on the momentum.
3. REST - Adequate rest & sleep a day or 2 before your actual run. Avoid ANY injury just before your ACTUAL run.
4. CONFIDENCE - Another factor for mentality and keeping yourself in TOP SHAPE. If you wanna do it, BELIEVING that you CAN do it is a MUST.
5. WARM UP - Proper warm up before ACTUAL RUN.
6. KNOW your TRACK - AVOID treadmill. Go onto the TRACKS. It's a VERY DIFFERENT thing. Also try to know your ACTUAL running track. If possible, have at least a few practices on it. It'll gain your confidence and control ALOT. Plan your ROUTE. ie. Know where to keep your pace a CONSTANT and momentum STABLE. Know your 'turns', 'upslopes' and 'downslopes' well. Plan APPROPRIATE 'SPINS' for these and ESPECIALLY the FINISHING LINE if APPROPRIATE. From my own experience, this is VERY IMPORTANT.
7. RUNNING BUDDY - Keep 1 or 2 'running buddies' to encourage and motivate each other during the run. It's important that they should have around the same pace as you and having almost the same 'target' as you. -
This is the best amongst all. There's a tactic imparted from a friend who ran around 8mins plus regularly. On the track, you "sprint" on the straight meaning go faster. On the curves, you slow down slightly as in don't force yourself. It is more strenuous to run on the curves.Originally posted by sillyme:when running on threadmills, set it on 1-3% gradient to simulate actual ground conditions.
if you want to improve speed, try this. run on track 400m intervals.. try to run the 400m within 1min30secs.. then rest for 1 min.. repeat 6-8 times..
also, try to train more than 2.4km..
The original post is gd and if you can slowly cut down the rest time, it means you can run 6 rounds in 1min 30secs each, you do the maths. -
Your Honor please gotta believe what I say What I will tell happened just the other day