2.4 km training

[xherox]

I will be enlisting in about 4 months time and would like to know how to improve on my 2.4 timing.

I took my ippt months ago and barely passed it.
14 mins for 2.4km
Luckily my push up and sit up made up for it but this time i really want to run under 12 min during bmt in army.

Is there a way to train for it?
I face problems like throat too dry and gagging, which made me feel like vomiting.
The main issue however is I tend to get side stitch when I run every single time. Its very painful as every breath hurts.

Any solution?

 

[matrix05]

Just run (not jog) 2.4km as fast as you can, more often (at least once a week). The body will be conditioned and legs get stronger, stitches gone and soon you can go faster and faster.

 

[the rev]

You are probably still not conditioned to this distance and intensity required to hit a 12min run.

I'll suggest clocking a certain mileage a week eg 5-7km and maintain a pace where it is comfortable to speak. After you get your aerobic conditioning, you can look to include HIIT to increase you anaerobic capacity.

 

[CallmeZen]

I was at your position before, just that I was trying to pass the previous IPPT system.

My timing was 15mins... What I did was,

Run every alternate day, varying 2.4 and a 5km jog.
HIIT. Pretty much after a month I'm down to 12mins.

Meh, going ORD in 6days.

 

[Keverus]

sprint one round, jog one round.

repeat 6x.

 

[yoyolamefan]

depends on you objective. I just wanna pass. Nowadays to pass is like Uncle Sim. So simple!

 

[Noriki]

1. Open your step bigger when you run.
2. Breath in twice and blow out 3 times, don't breath in with your mouth.

 

[jnyyzzzz]

Drink enough water before the run, but kot too much to get stitch. Around 300ml, 1 hr before the run will do.

 

[XiaoFu99]

Smoke before your run. The nicotine will serve as your turbo charger

Sent from Samsung SM-G935F using GAGT

 

[darkgoju]

I did intervals.
1 Round run as fast as possible than rest.
Manage from 12min to 9min

 

[Keverus]

Smoke before your run. The nicotine will serve as your turbo charger

Sent from Samsung SM-G935F using GAGT

i rmb my bmt platoon sergeant telling me this too

 

[Keverus]

Drink enough water before the run, but kot too much to get stitch. Around 300ml, 1 hr before the run will do.

heard abt this theory in bmt too.

but could nvr truly appreciate how it works.

 

[Keverus]

I did intervals.
1 Round run as fast as possible than rest.
Manage from 12min to 9min

i agree.

if one has the stamina to run 6 rounds continously, the best way to improve would be to do intervals.

 

[XiaoFu99]

i rmb my bmt platoon sergeant telling me this too

High chance to find a few smokers within company or battalion top runners. Not sure the science behind it, but seems to give an edge

Sent from Samsung SM-G935F using GAGT

 

[ralliart_ray]

do HIITs, remember to wear a watch to tell the timing (each round 2mins), to aim 12mins right?

Breathe using nose, if via mouth, confirm throat dry in no time.

 

[bodymasterboy]

High chance to find a few smokers within company or battalion top runners. Not sure the science behind it, but seems to give an edge

Immediately after exposure to nicotine, there is a "kick" caused in part by the drug's stimulation of the adrenal glands and resulting discharge of epinephrine (adrenaline).

source: https://www.psychologytoday.com/conditions/nicotine

 

[MisterKKY]

do HIITs, remember to wear a watch to tell the timing (each round 2mins), to aim 12mins right?

Breathe using nose, if via mouth, confirm throat dry in no time.

cannot. if aim 12mins, timing per round must be lesser than 12mins/6.

real life 2.4km no rest de!

 

[xVrooMx]

BMT will train you to finish in 10mins.. now relax.. =P

 

[swgj86]

do moderate distance runs (about 2-3km) to build up foundation. maybe 3-4 weeks?

then proceed to do HIIT (6*400m).

then can do 3*800, 2*1.2km ... play around .. that's how i train for ippt at my age. hope it helps!

 

[Genesisz]

I was at your position before, just that I was trying to pass the previous IPPT system.

My timing was 15mins... What I did was,

Run every alternate day, varying 2.4 and a 5km jog.
HIIT. Pretty much after a month I'm down to 12mins.

Meh, going ORD in 6days.

I used to carry out similar arrangement as yours.

It works for me as body takes a while to condition and get used to the regime.

After the 2.4 km test, maintain the same running habits to stay fit and healthy.