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Running 2.4km in 12 minutes

deffinately try some interval training. thats one thing i was doing subconsciosly for training, it works wonders on building up endurance and lactic acid threshhold. best of luck with it mate you seem to be on the right path so far. congrats on setting yourself a good challenge
 


Jman for the first 3 or so months I did interval training. I was running at 12km/h and then it slowed to 6 or 7 km/h. I wasn't seeing any improvement.

I then tried to just do an average speed over the distance of 2.4km. So I did 8km/h first then 8.5 then 9 then built up to 10 and today I did 10.9.

I am happy to say that I did 2.4km on the treadmill in 12mins 45secs. The thing is though, this was on a treadmill, I would have a harder time on the road?
 
Intervals are not that useful for beginners, you need a solid base of aerobic fitness first. It's a progression, same as weights.

low intensity steady state (walking)
moderate steady state (jogging)
technique practice for running
high intensity steady state (sprints)
intervals (HISS/LISS, work:rest of 1:3 or more)
Tabata (work rest 1:1 or more)
 
Kyle Aaron said:
In early November I did it in 12'15".

You can do it in 11'00"
Click to expand...

Thats very good you did it in 12mins 15secs. I am worried about running outside due to the hot weather we have been having.

Someone said to put the incline of the treadmill to 1 degree to simulate running outside? What are your thoughts on this?
 
go early in the morning...i don't think anything you do will really match the road. Seriously, I'd be surprised if you didn't report back and say you liked running on the road compared to the treadmill.
 
-LJ- said:
I am worried about running outside due to the hot weather we have been having.
Click to expand...
Up to 30 degrees you'll be fine provided you knock back a pint of water ten minutes before you go. Obviously you don't run on a 43C day like today.

Someone said to put the incline of the treadmill to 1 degree to simulate running outside? What are your thoughts on this?
Click to expand...
They're different either way.

When running, your supporting foot pushes on the ground to propel you forward. On a treadmill, you pick up your foot and put it down as the band runs under you.

On those evolution running vids, notice they talk about how some of your energy goes to propelling you forwards, and some to picking your feet up and down, and how you should minimise the latter. Well, on a treadmill the latter is all you do.

A treadmill is basically like skipping. That's fine for just burning calories and improving fitness, it's bad for improving your actual run technique and times.

If improving fitness is all you want, fine. If you're still wanting to join the forces - well, they're not going to test you on a treadmill, are they. Something you'll hear often while in uniform is "train they way you fight." Likewise, train the way you'll be tested.

You just have to get out there and pound the pavement. Or preferably the local oval, not so rough on your joints.
 
Im training for the ADGies (Airfield Defense Guards). Here's one thing to take into account. During the fitness assessment, it may well be a hot day. If you can do it in this weather, your gonna kill it come the assessment. Do want to pass or pass with flying colours and make an impression?
 
hey mate good work on the under 13mins!

I am going into RAAF as ACO Next month, I've been training for a few months now and I got my 2.4km down to 13min.. (min required for passing OTS) so pretty stoked!

I want to get it down to below 12min but feel i am running out of time hehe! (OTS starts on 8th of March :S )
 

Hi L1011, how did you find the Officer Selection board interview?

Also got my time down to 12mins 15 seconds on the treadmill though.

I got recommended for Pilot, Air Combat Officer and Air Traffic Controller at my assessment.
 
Good work on recommendation! I only went for ACO, i pulled my second and 3rd preferences out....

The OSB, well you will get told not to talk about it to others... but make sure you call the specialist they recommend you speak with, the Squadron Leader i spoke to was an immense help!

The day itself sort of drags a bit because you need to do lots of waiting between interviews as they go through each stage with each person... just hope you get first interview of the afternoon! I got flown up2 Syd (i am from Melb) for mine, they scheduled me for last interview in the day but because I would have missed my flight they changed mine to an earlier one!!

But honestly just try and relax and answer the questions to the best of your knowledge... if you have any specific Q's PM me and I might be able to help you out a bit more!

now i am off to the gym to do some weights and try running again!
 
I did'n't read through all of the posts so I'm not sure if someone already posted this, but the Special Forces Entry Test for the army is as follows;

 
I tried this 2.4km run this morning just for fun.
Lucky there is an athletics track near my place I can walk to.

Being totally unfit and not having done any cardio in the past 12 months, I thought I would struggle.
And I sure felt it, was puffing hard after just the 1st lap, it was torture.
Ended up with a time of 10 mins 55 secs for the 6 x 400m laps.

Don't know if I'll try it again, it's tough, might try running multiple 400's instead.
 
Fenrir said:
I did'n't read through all of the posts so I'm not sure if someone already posted this, but the Special Forces Entry Test for the army is as follows;
Click to expand...


Thankfully I'm not going for Special Forces, as that sounds really hard.



That is amazing. I guess I was never meant to be a runner.
 
Well, there is still alot of room for improvment for the 2.4km.
People do this run in less than 7 mins, now that would seem amazing.
 
I got my time down to 11mins 35sec on the treadmill. I want to try it at an athletic track thats totally flat.
 
I ran it a few weeks back in 10:06 minutes on the road. Be interesting to see how much 20kg of gear would impact on your time.
 
just an FYI, I am into week 4 at OTS and had my initial fitness test at the end of week 1, I managed to do the run in 11min 32sec!

I dont know about you guys but when I am under the pump to do something I tend to find some extra energy that I never knew I had and can push myself further!
 

Congrats on getting to OTS. I managed to do a beep test of 7.6. Army standard is 7.5 but I really want to aim a lot higher.

I have not trained for nearly 1 month now due to sickness so I hope to get back into it soon. I have also lost a lot of mass and am down to 70kg from around 79kg at Christmas time.
 
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