How to Train for IPPT: 2.4km Run 

No worries!

You're welcome!

Thanks for the kind words! We're working to produce more of such videos in the future too! :)

If you're training for just running, they can be used during warm up for activation. And after runs, they can be used to train strength on tired legs :)

Yeap!

Short answer: For most folks, one hard three easy is the wisest pick among your three options. Long answer: Depends on how well you're able to recover, because it's only through proper recovery after training that your performance improves. At the same time, if you are not able to recover well, you won't be able to see improvements or hit your timings regularly during your hard workouts. So it becomes inefficient/ineffective training. Your recovery depends mainly on: - age - amount of sleep & sleep quality - nutrition - stress level - environment (Singapore's hot and humid weather doesn't help) If you are young, can get great sleep, pay attention to your nutrition, and don't have much stress, then maybe two hard sessions per week for a short period of two training blocks can make sense. The caveat is that you'll need a good foundation to help you do those two hard workouts well, and two easy runs are insufficient to build or sustain that foundation. Hence, I typically recommend one hard and three easy for those that have decent fitness and have no complications (i.e. not injured, no medical conditions, not overweight, etc.) The next best option is one hard and two easy, or even three easy. For example, I prescribe some of my personal training clients three easy runs because it gets them started and it's much better than risking injury doing a hard run when they're not ready. Lastly, for context, the top Singaporean runners I used to work with, like Rui Yong and Serena, were doing one hard and one long per week on top of their easy runs. Hope this drives home the point that doing two hard runs is really physically demanding! Hope this helps!

@@ALLSET. Your answer has been very in-deepth and so helpful. Thank you for taking such time to get back to me, I really appreciate it!

Before progressing from 1 two 2 hard workouts a week everybody should be good with running 3 times a week and working on strength once a week. Entire body and working on leg, knee and ankle stability. Introduce a 3 third easy run in addition to an Intervall session every second week for a month then have 3 easy workouts a week for a month then on the next month you can replace 2 of the easy runs with hard efforts.

Depends on your age and your running history! I've seen people done it before, so jiayou! :)

It's normal to feel more out of breath as you go along, although ideally, it should be chill all the way. It does take a bit of discipline to do that, and one way to make things mentally easier is to take 30-90s walk breaks when you're breathless. You might realise the short walk breaks can help you better enjoy your surroundings and as well your run!

@@ALLSET. Alright Thank you for the advice. Will try to take small walk breaks from now on. Thank you sir

Hey Dylan, sounds like long easy runs will help you the most because as mentioned in the video, anything above 400m depends mostly on your aerobic energy system. Increasing your mileage for easy runs improves your body's ability to stay in the aerobic zone longer. Hence, they should help you finish the whole 2.4km with more ease! Hope this helps!

Start it very calm walk for 200m then run slow or jog for 400m do this 6 times in on session. Walking for 200m gives you time to recover and will not strain you further. Start doing this twice a week. You will get better at it. After a few weeks try to/run or jog for 1km and take 400m walking and then jog for another 1km.

It's optimal to get in a little bit more rest but otherwise, safest to not try anything new. Going for easy runs won't affect your performance on the day because you should be able to recover by then, so it's usually better than avoiding running altogether. Carbo loading is not necessary and for those not experienced, the risk of something going wrong outweighs the marginal benefits. Hope this helps!

@@ALLSET.this is exactly my situation and u am following your advice and will do some warm up and easy runs but for how long?? 15 min 30 min?? Don't want to get tired for the next day, actual run day? Please advise on what food to eat? M planing sausages lot of fats, n red meat n lots of water and some carbs rice. :) It's in the morning at 8am to 9am, so I m so confused what to eat. Normal break fast??

Short ans: usually no. Long ans: Depends on how conditioned you are and your goal. If you've not ran for a while, chances are that an easy run will be more beneficial, for both health and 2.4 fitness, than an interval or a tempo run. But if you're aiming to go slightly faster after doing a year of easy run, interval and tempo may just be good enough. Hope this helps!

@@ALLSET. noted! Interval run is train vo2max, lactate threshold is trained by tempo runs? If im a seasoned runner I do not need to include easy runs at all?

@@MrFyce To be accurate, we used anaerobic threshold in this video. And although they're approximately around the same intensity, anaerobic and lactate thresholds are different things. To answer your question, yes, in this video we used intervals to train vo2 max and tempo run for anaerobic threshold. You can omit easy runs if you have a good base, have good awareness of how much you can handle, and are really time-crunched. It takes a long time, i.e. years, to reach that stage, but rare people who are in that category do exist. In general, it's not advisable nor applicable for most people to skip easy runs. Because easy runs train your body to handle harder workouts without injuring yourself in the long term, it's ultimately better to start there if you've any doubts!

​@@MrFyceshort answer Intervalls can be used for VO2 max i like to do 4*1000 10sec below race pace. Threshold can be done bothways in one continues run 4 km or 6-7km at a time or running intervalls 6*800m or 8*800m. That would be common for either 5k or 10km Training.

We'll be making one!

Hey EzyGaming, 20 days is too little to make that much of a difference!

@@ALLSET. thank you sir

May ik what's ur record after you test 2.4km?

@@izanhassan98 people keep saying that im not gonna make it, guess what i did😂 i can make it to 11min

Really? That's a big improvement in 20days 😂 congrats man, what u do in 20 days training? Can share?

Either works! There're pros and cons to each. For example: Distance makes it easier for you to track your weekly mileage and training volume increase, which means less things on your mind. Timing makes it easier to fit into your schedule which might mean greater compliance/lesser cancelled workouts.

@@ALLSET. is this okay : Wed Easy Run Fri Easy Run but I plus 1.2km then Sun One of the hard run? How do I start timing myself as I am trying to get below 15min

@@xgallium2625 Quite hard for me to determine without more context. Feel free to drop me a text for a free consult :)

@@ALLSET. so today I will be doing Tempo Runs since I done 2 - 3 easy/long runs . I still dont get what Tempo Runs mean.

@@xgallium2625 check out our video on three things all runners should know. One of the tips is on how to determine your running pace for different types of runs. Otherwise, an easy alternative is to go for intervals :)

Sorry bro, not possible

For tempo runs, you run the whole distance without stopping, whereas for intervals, you rest/do a recovery jog between higher intensity efforts. Hope this clarifies!

@@ALLSET. ok understood . In that case does tempo and fartlek the same?

@@sharkkk8453 fartlek refers to a run with faster segments and recovery jogs (instead of complete rest as recovery), i.e. if you do VO2 max intervals and rest completely instead of jogging, it'll be considered a fartlek. Tempo runs are meant to be continuous at a certain pace, so it's not considered as a type of fartlek.

Probably many ways, but hard to go through everything without more context. Feel free to drop us a call!

Most of the workouts mentioned in the video can be done on treadmill. Same respective speeds as those mentioned in the video!

When running 2.4 , what is the best way to breathe while running 2.4? Breathe in to the nose & breathe out from the mouth?

We'll cover the long answer in another video, but the short answer is to breathe out on alternate steps if possible. Otherwise, do what's comfortable for you.

If done with jog as recovery instead of complete rest, yes it's a fartlek. To be clear, fartlek means speedplay, so any intervals with jog as opposed to complete rest as recovery is a fartlek. Hope this clarifies your question!