People from Singapore must be very familiar with the sacred distance; 2.4km (1.5miles). Termed as the Individual Physical Proficiency Test (IPPT), it is an annual event for the males, especially, who has to run 2.4km in about twelve minutes to pass this station. Other stations include push ups and sit ups. 2400 metres is a very good distance to test your aerobic capabilities, it’s not long enough for you to jog it through, and it’s not short enough for you to sprint it. So, I’ve gathered a few tips and tricks to help you with this middle distance run.

First, you have to train. Yes, it’s common sense, but you have to train right. Simply going out with your running shoes and run will not help you for 2.4km. You need to know what you are training for, a middle distance race. You need to incorporate speed training to achieve a good timing for your run. If you are not a frequent runner, chances are, you have been running at the same comfortable speed regardless of the distance. This will not help you because it does not make you increase your lactate threshold and your VO2 Max, which basically determines how fast you can run. You need to get yourself tired, you need to get yourself breathing hard. This is where speed training come in. Some speed workouts I recommend will be 200m repeats; go for 10 x 200m at about 80% effort with 100m slow jogs in between.

Second, try mental visualisation. This method was taught to me by my coach of two years, he was not a specialist in distance running but this technique that he taught stayed with me throughout my running life. This can not only help you reduce the pressure that you have for yourself, but it can actually make you do better on the day itself! You can try to imagine yourself doing extremely well for a run, going around the very track you will be timed at, and overtaking fellow runners. Try it yourself after your next training session!

Doing well for 2400m is not easy, as most runners will tell you. Try to just improve gradually, and not expect a huge change in timing overnight. Remember, more haste, less speed. Enjoy your run.

Godspeed,

Kai

 

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