how to pass 2.4km under 12min 20sec???
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I only left about 2 weeks few days before deadline...
i stuck at 13 min 27sec roughly for 3 tests already.....
Please anyone got good advices.....???? -
keep running..
i'm serious -
switch to another circuit that doesnt wind and turn so much.
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mind set ! all in the mIND!!!! hmmm u shall run and push urself a little bit.. den rest 1 or 2 days let ur muscle recover den run again. sure can see different
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drink more water b4 sleeping just before the test....really helps to prevent dehydration.
never had to train for that, just go lor.....
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do you all think its possible to pass under 12.20 with about 2 weeks few days left? I still can go for about 7 to 8 test at most with one day resting interval between each IPPT test. Non Ict one.
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yesOriginally posted by january:do you all think its possible to pass under 12.20 with about 2 weeks few days left? I still can go for about 7 to 8 test at most with one day resting interval between each IPPT test. Non Ict one.
Do interval trainings of 400m each
How you go about doing it:
Run 400m in around 1 min 50 seconds ~ 2 minutes
Rest 2 minutes
Repeat 6~8 times
Do it every alternate day. 2 weeks later sure can pass -
tell urself keep running and push urself to the limit, ur mind control ur body.
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U say like so easy , u fly and cut across only ...Originally posted by eagle:yes
Do interval trainings of 400m each
How you go about doing it:
Run 400m in around 1 min 50 seconds ~ 2 minutes
Rest 2 minutes
Repeat 6~8 times
Do it every alternate day. 2 weeks later sure can pass -
Bring along a rabies Huge size dog or go borrow one from the resident evil show on your actual day and let it loose to chase you during the run . You will be amaze at your result .
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speed training is the keyOriginally posted by eagle:yes
Do interval trainings of 400m each
How you go about doing it:
Run 400m in around 1 min 50 seconds ~ 2 minutes
Rest 2 minutes
Repeat 6~8 times
Do it every alternate day. 2 weeks later sure can pass
but 6 to 8 times will kill most ppl. try it another way, sprint for 1 round of the track in your best speed, time it and rest for 2 mins. go for 4 rounds using the best timing as the gauge. by the 4th round, you will feel just as tired as 1 round of SOC, that is if you are doing it correctly.
twice a week and you will definitely pass, gd luck -
I was thinking, try running with an ipod? Sometimes music motivates speed.Originally posted by january:I only left about 2 weeks few days before deadline...
i stuck at 13 min 27sec roughly for 3 tests already.....
Please anyone got good advices.....????
"But how should you decide on which music is good for your next run? It could be helpful to check for the beats per minute (BPM) in a song. The BPM should be identical to your steps per minute – meaning if you have a song with higher BPM you will automatically take more steps per minute. This, however, does not mean that you can only run to fast music.
As an example you can either use music around 170 BPM to 180 BPM, or music that has 85 BPM to 95 BPM. The difference is that you can take one step on each beat of the faster music, where as you can take 2 steps for each beat of the slower music."
Just my 2 cents worth. -
steroid
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The interval training recommended by Eagle is ok.
But, my concern is whether you can recover in time for your test. -
Why so poor results? Cat X or Y or Y1? Just keep running and follow the runner in front of you. As you run, try to overtake him. After you overtake him, try to focus your mind and overtake the next guy in front of you again. Just dun stop. You should pass your 2.4km run under 12 mins 25sec.Originally posted by january:I only left about 2 weeks few days before deadline...
i stuck at 13 min 27sec roughly for 3 tests already.....
Please anyone got good advices.....???? -
NB so lousy. I anyhow run also get below 10.30mins & get $100 somemore!
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learn quick attack!
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Swimming.
You are not going to improve your stamina in 2 weeks just by training.
Combination of land and water sports helps.
If you don't know how to swim... then... your only choice is to run.
Target yourself. Every 400m shouldn't take more than 2 minutes... and pace yourself...
Surely you can do better than a female? -
do 400m sprints. make sure u clear it within 90 seconds.
i think thats all. and your 2.4 run will be below 12 mins even. -
i told myself. run...run nonstop. run until i faint. so that once i faint, i can get attn C and go home. run!!! in the end i completed at 12:16. haha
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no la.... i estimated that timing according to his speed of 13 mins plusOriginally posted by BeEtHoVeN:speed training is the key but 6 to 8 times will kill most ppl. try it another way, sprint for 1 round of the track in your best speed, time it and rest for 2 mins. go for 4 rounds using the best timing as the gauge. by the 4th round, you will feel just as tired as 1 round of SOC, that is if you are doing it correctly.
twice a week and you will definitely pass, gd luck
the key is timing. 1 minute 50 seconds for him shouldn't be too strenuous for the first 3 rounds. The 4th round will be slightly harder.
it is the 5th and 6th round that he will need to push to achieve the maximum, greatest and fastest effect of achieving his goal within that 2 weeks.
In addition, you may want to attempt a 3km jog once a week.
To TS:
Suppose you are too tired after the 4th round, take a slightly longer rest, and give it one more round.
That was for training.
Nutrition wise, you will need to take in carbs and protein. Do not limit them. Yes, even if you are overweight, do not limit them. You need them for recovery and to sustain your training. Eat 4 meals a day if your training is about 3~4 times a week.
To assist in your recovery for such a heavy training, it would be good to take in antioxidants. You can get either some multivitamins, or simply just eat more fruits and vegetables in addition to your carbs and protein intake. It would also be good for you to take in green tea, as it contains 0 calories and is choked full of antioxidants too.
Regarding rest, if you can afford the time:
Sleep at least 7 hours every night, and sleep early. If you have more time, take a 1~2 hrs afternoon nap too for maximal recovery.
Then about 3~4 days before your IPPT, you should tone down your training by a lot, if you even train.... To do so, you should start jogging about 3km (by this time, 3km will be nothing to you) at a very slow speed.... The reason for this jog is simply to "oil" your engine, to maintain your stamina, and to relax your muscles with the slow jogging.
Stretching is also very important, before and after your workout. In addition, you may want to stretch before sleeping to ensure maximal recovery. Muscles to stretch include thighs, butt, hamstrings and calves. -
no, I have tried and tested it before, so I know it will workOriginally posted by yong93:U say like so easy , u fly and cut across only ...
Just that it wasn't time for me to take my IPPT, I had only tested out my time, and I knew I improved from the more unfit me at that time... estimated was around 12 mins drop to 10 mins 30sec.... But I didn't time my 400m.... I just gave it my best shot all the way, estimation was around 1 min 20~40 seconds for each round for 6 rounds... Although I didn't take any test, I knew I had improved... That was within a month... -
Take steroid.. Serious,for 2 weeks to train. Take steroid and cheat is the safest way. U try to bribe PTI or asking buddies to swap number with u is very risky...
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yeah..tatz how i pace myself..Originally posted by eagle:yes
Do interval trainings of 400m each
How you go about doing it:
Run 400m in around 1 min 50 seconds ~ 2 minutes
Rest 2 minutes
Repeat 6~8 times
Do it every alternate day. 2 weeks later sure can pass -
Originally posted by HyuugaNeji:switch to another circuit that doesnt wind and turn so much.