2.4km napfa run
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hey guys, im a secondary sch guy here. (upper sec)
recently there's napfa test and im able to pass
all the other 5 stations except 2.4km..
well, my 2.4km timing's about 15min++ but the
passing mark's 14.40min.
any suggestions on how to improve my timing ?
does jogging really helps ?
really appreciate if you guys can help.
thx.
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jogging helps. also try and find a faster guy to pace yourself behind him. best is if you have good friends who are faster to run with you.
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jog can help
the trick of jogging
dun gek ur legs too much
and keep ur speed constant
and the main trick is that
cos u are breathing fast for ur heart to pump oxygen in
use only your nose to breathe, and bring down the breathlessness
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Improve your breathing by taking paced walks breathing in and out alternately with each walk after that start with a slow jog for a kilometre before moving on to a faster speed breaking into a run which more like a fast jog. Do not hop as it takes more energy. Run on a uneven terrain as it helps to keep balance and improves your touch on the track. swimming helps improve breathing and stamina too =)
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Try interval training...
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yea you can try interval training like what lianamaster suggested..
you can try the method they do in BMTC, called speed training, where u try to sprint at a 80% pace for 60 secs, and then jog for 90 secs, den start sprinting for 60 secs again..
for a start maybe u can try doing 8 sets of sprints, and over time u can increase ur sets and also ur sprinting pace..
time to time u can also do a distance run of 3 to 4km..
i did the above training for a month, and my 2.4km timing went down almost 2 minutes.
of course, you've gotta stay focused and committed..
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running is all about endurance and mental strength.
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Originally posted by countingdowntoORD:
yea you can try interval training like what lianamaster suggested..
you can try the method they do in BMTC, called speed training, where u try to sprint at a 80% pace for 60 secs, and then jog for 90 secs, den start sprinting for 60 secs again..
for a start maybe u can try doing 8 sets of sprints, and over time u can increase ur sets and also ur sprinting pace..
time to time u can also do a distance run of 3 to 4km..
i did the above training for a month, and my 2.4km timing went down almost 2 minutes.
of course, you've gotta stay focused and committed..
yea... quite effective on me... can lose weight also...
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dont hunch forward. dont bunch up your fists when you run because that induces tension in your body. dont take small, shuffled steps, but open your legs wider. take big strides within your capability. and when your feet touch the ground, dont just lift them up. exert a little force so the foot bounces off the ground. i find this method very efficient when i run. clocked just above 12min on the 2.4
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Well..... before you start up with the interval training mention, you should build up your stamina by jogging 3-4 km.
When you are fine with that distance then proceed to the interval training.
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Wah, 14.40mins, those were the days man.
As cat y reservist, you need 12:40 to pass.. Imagine a guy almost twice your age got to run 2 mins faster just to pass the same test. -
I was in cat Y too....
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I run 13mins... Cat X.... hehe...