cardio

[rodger]

So i know this is so not a typical question BUT, im goina throw it out here anyway and see if you lot have any sugestions.

Im going through the process of applying for cops at mo and am now starting to train for the run which i have to do end of may. Its 2.4km in 10.15min. i have realised i have not a clue on how to work towards a cardio related goal. Anythoughts.

just wish i had to squat my way through the process

[GHOSTN]

if it was me, id do 4 or so 7-10k runs a week to get my fitness up there and then do some 2.4k trial runs to get a feel for the pace required to get under that time..

[nemesis]

I had a similar task as I was planning on joining the the armed forces when I found out there's no age limit in this country. Anyway the selection run involved was the same time and distance as yours I think. One of the guys I work with (who was a long serving officer) told me to just go and ask where they do their runs as they would be happy to tell me and to practice there until I made the time.

If it is the same (memory has faded sorry) my mate said you don't need to run as long as you don't stop jogging you will make the time easy!

I know the testing up here in auckland is always done in the back car park of Alexander Park Trotting Club next to the showgrounds. I'd have trouble doing the grip test myself right now.

[JumpNZ]

So i know this is so not a typical question BUT, im goina throw it out here anyway and see if you lot have any sugestions.

Im going through the process of applying for cops at mo and am now starting to train for the run which i have to do end of may. Its 2.4km in 10.15min. i have realised i have not a clue on how to work towards a cardio related goal. Anythoughts.

just wish i had to squat my way through the process

The easiest thing to do is to keep it as simple and specific as possible.

You have one goal: 2.4km in 10:15.

You don't need to be fit, you don't need to be fast, you just need to run 2.4km in 10:15.

Measure out a 2.4km course using mapmyrun.co.nz and run it. Make sure you time yourself. Do this two or three times per week. Each time set yourself a target of what you want to get down to. Might be as little as 15 seconds improvement. If you keep progressing this way you wont have a problem getting the time and you will have a good feel of the distance.

Make sure you record you times and take some notes on where and when you felt tired or where you felt strong. This will help you pick out any weaknesses for you to work on and identify where your strengths are.

If you do this for 6 weeks I think you will destroy the 10:15!

[1day]

if it was me, id do 4 or so 7-10k runs a week to get my fitness up there and then do some 2.4k trial runs to get a feel for the pace required to get under that time..

:-s man that would be a bit extreme for him/most people, if they werent to flash on cardio to just jump in and run for that amount (times p/wk, & distance)

if it were me (which im not a that flash on the cardio either) id start doin 2-3 jog/walks lasting 30mins or so. it a way to eez urself into it. so just start joggin till u puffed then walk till u catch breath ,then jog again ,then walk again etc ,and so on, until u find u can dam near jog the whole half hr.

2.4k in 10 mins wont need to be a fast run anyways, ul be sweet

[Darwinstef]

If you think you are going to "jog" .24 in 10.15 you are kidding yourself. I have never been a runner as such but I have done this run more times than I care to remember. My best time was 8.59 when super fit but otherwise I always sat around 9.30-45. I certainly never did any jogging though (then again I have short legs haha).

If I was training for it I tend to run 5km at speed, then when it comes to the day I know I only have to run half my usual distance, just helps me mentally I suppose

[Small]

If you think you are going to "jog" .24 in 10.15 you are kidding yourself. I have never been a runner as such but I have done this run more times than I care to remember. My best time was 8.59 when super fit but otherwise I always sat around 9.30-45. I certainly never did any jogging though (then again I have short legs haha).

If I was training for it I tend to run 5km at speed, then when it comes to the day I know I only have to run half my usual distance, just helps me mentally I suppose

^^rodger this is your most important source of information on this site in regards to your question :nod: listen to him

[1day]

If you think you are going to "jog" .24 in 10.15 you are kidding yourself. (then again I have short legs haha).

sorry, i do have long ass legs and my 'jogging' is fairly big strides so probably is acually a 'run' :shifty:

[Darwinstef]

Rodger, thinking about it...I hang out with a lot of the guys from the defence PTI school. The defence RFL distance is the same as you are aiming for and I know they have a stack of programs for people to train too. If you like, PM me and I will see what I can aquire for you.

[lazyeye]

google 1.5mile run training

shartloads of stuff

2.4km in 10.15 isnt a high level of fitness, half the battle is most likely having not run in ages and the loss of coordination and regaining that

i was army for a few years maybe years ago (1RNZIR) and ran many many 2.5km races......its a painful distance as its pretty much foot to the floor the whole way

[Russ]

You gotta aim to run 3km fast and you will get the times going quicker for 2.4km. Aiming for 2.4 and training for 2.4 will always make ya buggered at the end. Do the intensive training and run two minutes, then sprint, then run two minutes. Get's you fitter faster and ya can be fit enough to sprint the finish instead of staggering home.

[rodger]

cheers guys/lassis have g8 weekend. jsut had fukin shit deadlift sesh couldnt grip the bar. :evil: