Good training scheme for running

[rotangs on]

I've never really been into running but gota run 2.4ks in just over 10 mins, im sure some of you have had to do that test ....

I'm a 20 year old male if that helps just after a good training scheme that takes it easy so i dont get bored or overwhelmed by the idea, if anyone can recommend a good way to get into running that distance in that time thatd be great, cheers!

[2guns]

so yr trying to join the police, are u a bodybuilder?

[rotangs on]

not quite a bodybuilder , just getting back into the gym, its great, also what makes you think police...could be the army...could be running test...many number of things

[2guns]

also what makes you think police...could be the army...could be running test...many number of things

well then it could also be running 2.4km down the road to your boyfriends house in less than 10mins coz thats how long yr hard on lasts :pfft: :pfft:

[poos_n_wees]

I got some really good advice from Mr Lat Dorsi and some marathon forums on this topic

A search on the net would show loooots of different methods to go about it, but I found distance intervals worked and I didn't get bored doin them.

If you've got a track or rugby field nearby you could try something like 400mX10 (as close to race pace), with a 200m rest (recovery pace) after each 400m. Found that this type of training really helped with speed too :nod: But change up the intervals from day to day (eg. 200m:100m, 800:400, 600:300 etc.) Had one run a week that was 2X the distance too.

From the forum, the advice I got wrt weight training was to do heavy deadlifts, reverse lunges to focus on removing the weight from the trailing leg as soon as possible and pull myself forward and upright with the working leg, RDLs...stuff like that. I still did squats, but most of the leg days revolved around single leg work like walking lunges and bulgarians. Was also told to incorporate heavy rowing movements too 'cos apparently when you run, the upper body tires and starts to slump.

Doing all this for a month dropped my time from 11.55 to 9.55

[rotangs on]

Sweet but yeah i dont have a rugby field or track nearby, so i was thinking more along the lines of like running 400m down the street first day then second 800m then 1200m and slowly working myself up because i probably havent run past the fridge in the last 2 years

[fudoc5]

I've never really been into running but gota run 2.4ks in just over 10 mins, im sure some of you have had to do that test ....

I'm a 20 year old male if that helps just after a good training scheme that takes it easy so i dont get bored or overwhelmed by the idea, if anyone can recommend a good way to get into running that distance in that time thatd be great, cheers!

is this the fitness test for the army,bcos i had to do sumthing like this when i entered the territorial force. if so, take my word for it that they are very flexible with the 2.4km run

[AgentOrange]

also what makes you think police...could be the army...could be running test...many number of things

well then it could also be running 2.4km down the road to your boyfriends house in less than 10mins coz thats how long yr hard on lasts :pfft: :pfft:

hahahahahahahhahahahaah keep it coming 2guns :pfft: dont ever leave these forums bro

[IronGame]

I would say your best bet is to just keep it simple, slowly work your way up to doing the distance then keep trying to improve your time each run till you get to your goal.

[Pure]

also what makes you think police...could be the army...could be running test...many number of things

well then it could also be running 2.4km down the road to your boyfriends house in less than 10mins coz thats how long yr hard on lasts :pfft: :pfft:

Lmao..... gold