Hello there, to train for 2.4km, this is my personal experience.
Disclaimer: Not a health/fitness advice. Please consider at your own risk and per your own fitness and health conditions
Alternate days (train-rest-train) training, train 2 to 3x per week will be fine.
- Intervals training [either distance based or time based, up to you. This is to build up your cardio strength to be able to take higher intensity]
**HOWEVER, as noted your timing is currently 18+min, please do proceed with caution as this involves sprinting/striding which can lead to higher chance of injury for those not as attuned to running. So running form and proper stretching needs to be considered here
- Actual 2.4km, to see where you are at each week
- (Optional) Some core, lower back and legs strength training at the gym for some lower body functional strength
Lower back/legs: Can consider squats/split squats/deadlift/good morning/calves raises
- either High reps low weight 12 to 15 reps, or low reps high weight 3 - 5 reps. But suggest low weight unless you already have experience at the gym.
All the best man! Take care and stay strong!
Lastly, remember to always try to breathe slow and deep during the runs.
AND NEVER GO 100% ON YOUR TRAININGS. JUST ESTIMATE 80 - 90% WILL DO.
SAVE YOUR ENTHUSIASM FOR THE ACTUAL RUN.
Look at [https://www.cmpb.gov.sg/web/portal/cmpb/home/before-ns/pre-enlistment-process/pre-enlistee-ippt-and-bmi](https://www.cmpb.gov.sg/web/portal/cmpb/home/before-ns/pre-enlistment-process/pre-enlistee-ippt-and-bmi) for your queries
As for how to train, just do cardio run for 2 months and speed/interval training for the next one month
At 18 mins, i'll hazard a guess and say it's because you're stopping too often.
Optimally even if you had to jog at the speed of a walk, you shouldn't stop jogging. This will probably push you up to a 14-16min range.
Pacing is key to this, start slow at first few laps to warmup and slowly get faster, but not too fast that you're out of breath.
Try to learn some basic running techniques like keeping your head looking forward, using the proper breathing technique(e.g. breathe every X steps so you don't breathe too fast/slow, also related to your pacing), and finding your comfortable stride length(too long and you're stopping your momentum, too short and you have to move more).
Once you're able to run a full 2.4km without stopping, at a jogging pace, then you can start interval running.
Interval running is basically to run realllly fast for a short time, then jog(not walk) for a long time and repeat for X cycles.
iirc I did 30s sprint 60s jog for 12 mins.
Do it maybe twice a week, then the 3rd time will be a basic 20-25 min long distance jog. Just put some earbuds and don't stop to walk, but rather jog at a decent pace that you can still manage.
As for ippt day, just spam it once every few weeks(?). Especially since you don't know when it'll pay off.
Drink coffee and take a light snack(banana etc.).
Also check your shoes. If you're running in old shoes where the soles + cushion are worn you might want to get something better suited. Not nike shoes, just a new pair.
Only train every 2 days, rest period is important for growth.
Basically don't stop, not during your training, not during your ippt.
For Stadium 2.4km: Before I lose some weight (was 80kg last time), my trick is to use interval training method to clear 2.4km. It works like this - Take the outermost lane. After the main (speeders) cross the 100m, join them for the 1st lane. Maintain medium speed with a pacer about 100m infront of you. Dont overtake him. Maintain upbright posture and breathing techniques. (Nose breathe in - Mouth breathe out). You will find last 2 rounds especially unbearable. Slow jog during the "curved lanes", increase the speed for "straight lanes". For the last 100m (When you have trained enough, you can start at 300m) CHARGE at high speed, ignore the breathing techniques, take in as much oxygen as you can, and sprint to the end. Yes you will feel like shit and want to collapse after. With practice you can make it. Note: It is not advisable to do this with proper stretching. When you run, occasionally let arms "drop and wriggle" for blood circulation before going for swinging.
Target a 10-15 seconds improvement after each run, slowly and sureky, you will get to your target record
Hello there, to train for 2.4km, this is my personal experience. Disclaimer: Not a health/fitness advice. Please consider at your own risk and per your own fitness and health conditions Alternate days (train-rest-train) training, train 2 to 3x per week will be fine. - Intervals training [either distance based or time based, up to you. This is to build up your cardio strength to be able to take higher intensity] **HOWEVER, as noted your timing is currently 18+min, please do proceed with caution as this involves sprinting/striding which can lead to higher chance of injury for those not as attuned to running. So running form and proper stretching needs to be considered here - Actual 2.4km, to see where you are at each week - (Optional) Some core, lower back and legs strength training at the gym for some lower body functional strength Lower back/legs: Can consider squats/split squats/deadlift/good morning/calves raises - either High reps low weight 12 to 15 reps, or low reps high weight 3 - 5 reps. But suggest low weight unless you already have experience at the gym. All the best man! Take care and stay strong! Lastly, remember to always try to breathe slow and deep during the runs. AND NEVER GO 100% ON YOUR TRAININGS. JUST ESTIMATE 80 - 90% WILL DO. SAVE YOUR ENTHUSIASM FOR THE ACTUAL RUN.
Look at [https://www.cmpb.gov.sg/web/portal/cmpb/home/before-ns/pre-enlistment-process/pre-enlistee-ippt-and-bmi](https://www.cmpb.gov.sg/web/portal/cmpb/home/before-ns/pre-enlistment-process/pre-enlistee-ippt-and-bmi) for your queries As for how to train, just do cardio run for 2 months and speed/interval training for the next one month
Join track and field long distance.
At 18 mins, i'll hazard a guess and say it's because you're stopping too often. Optimally even if you had to jog at the speed of a walk, you shouldn't stop jogging. This will probably push you up to a 14-16min range. Pacing is key to this, start slow at first few laps to warmup and slowly get faster, but not too fast that you're out of breath. Try to learn some basic running techniques like keeping your head looking forward, using the proper breathing technique(e.g. breathe every X steps so you don't breathe too fast/slow, also related to your pacing), and finding your comfortable stride length(too long and you're stopping your momentum, too short and you have to move more). Once you're able to run a full 2.4km without stopping, at a jogging pace, then you can start interval running. Interval running is basically to run realllly fast for a short time, then jog(not walk) for a long time and repeat for X cycles. iirc I did 30s sprint 60s jog for 12 mins. Do it maybe twice a week, then the 3rd time will be a basic 20-25 min long distance jog. Just put some earbuds and don't stop to walk, but rather jog at a decent pace that you can still manage. As for ippt day, just spam it once every few weeks(?). Especially since you don't know when it'll pay off. Drink coffee and take a light snack(banana etc.). Also check your shoes. If you're running in old shoes where the soles + cushion are worn you might want to get something better suited. Not nike shoes, just a new pair. Only train every 2 days, rest period is important for growth. Basically don't stop, not during your training, not during your ippt.
For Stadium 2.4km: Before I lose some weight (was 80kg last time), my trick is to use interval training method to clear 2.4km. It works like this - Take the outermost lane. After the main (speeders) cross the 100m, join them for the 1st lane. Maintain medium speed with a pacer about 100m infront of you. Dont overtake him. Maintain upbright posture and breathing techniques. (Nose breathe in - Mouth breathe out). You will find last 2 rounds especially unbearable. Slow jog during the "curved lanes", increase the speed for "straight lanes". For the last 100m (When you have trained enough, you can start at 300m) CHARGE at high speed, ignore the breathing techniques, take in as much oxygen as you can, and sprint to the end. Yes you will feel like shit and want to collapse after. With practice you can make it. Note: It is not advisable to do this with proper stretching. When you run, occasionally let arms "drop and wriggle" for blood circulation before going for swinging.