METHOD 1
I will start with the 2.4km run because it's actually the easiest station to train for. Many had the misconception, because it's always the killer station. But dun worry, it's definitely not, as long as one follows the training methods here.
I believe there's an open secret out there, "The key to running faster is to run longer distance".. How many of u know about that?? In your mind, u might be thinking 'how's that possible when i can't even finish a 2.4km'. U have to change that mindset, because by running the same 2.4km over and over again, it's not going to help u improve your timings at all. Instead, it will only make u stagnant, because u are not pushing your body enough. Thus how to improve?
Thus, go for longer distance such as 4-5km, 3km is still a little too short though, unless one is really new to running. Go ahead, run long distance, and don't think too much about the timing. Time will always be on our side so long we don't rush it. U can always be taking your time to run, so long u are able to last the distance. Important point about running, regardless of it being long/short distances, is the consistency of pace.
IF u are going to run long distance, keep your pace slow to finish it without stopping (if possible). If u need a guideline for average passing timings, use this (average of 5m per km):
2.4km - 12m
5km - 25m
10km - 50m
Good luck for all those try out!!
METHOD 2
Hello once again! This method is for those who are quite busy with their work or not having too much time to spare for long distance runs. While there will be some who finds long distance boring and never ending, thus this method will suit u just fine, but it might be a little more tedious.
Since easy way is not for u, let's try the harder way, of running on an Incline then. Yes, incline, or even Up-slope will do just fine. When it comes to such methods of opposing gravity, short distance will do just fine, depending on how steep the incline is. No matter how short, try to keep it within the 2.4km range. If u are able to achieve a pass timing (12m) with incline, flat ground definitely won't pose any problem for u. If there's no hills, slopes around your estate, u can always try the stairs! The effect will be even better than just up-slope and inclines as it involves more leg movement, boosting our heart rate. For this method, i can't tell u the exact incline or timing because it depends on the way u run, your technique etc. Thus, u have to gauge for yourself, and don't run too fast on such conditions!
This 2nd method is better as it can achieve maximum result in the shortest time, while training our leg power for SBJ too. Whatever your preference is, try to have a mixture of both, to see what suits u best.
Of course, this is not the max u can do, if u really want push for GOLD timing (9m44s)! There are still more extreme ways which i wont share it here, as it's a secret, which not many people can take it though. If u are an extremist, or maybe more extreme than me, share with me your training plans then!
THat's all about it, and hopefully it's able to help u achieve what u want!!
METHOD 3
This is the last method i'm going to share here, it's about Interval running and Tempo running.
Interval running is about short burst of speed, from time to time, point to point. Take for example of 2.4km in 15min (fail, but it's ok). Instead of running at a steady pace of 2m30s for every 400m, now u shall be running 300m but sprinting at the last 100m. After which, normal pace or recovery pace again for 300m, then sprint for the 100m again. If u cant sprint, just make sure u are running faster, to bring down the 100m timing from 38s to maybe 33s or 28s.
Example: 2.4km - 15min (average 2m30s for every 400m), runing 38s for 100m.
So applying Interval running into your runs, by shaving off 5-10s for each of the 100m (33s or 28s), in the whole 2.4km (6 rounds), u will be shaving off 30s-1min off your total timing (14min now)!! See how much is the difference?? Of course, this is only the guideline for u might be running faster than that.
For tempo runs, it's more for long distances such as 21km or 42km. Nonetheless, u can use it on 2.4km too. Tempo run is unlike interval running, because it's all about maintaining speed, pace, but gradually increasing, without any recovery rate till the finish.
Applying it to 2.4km - 800m in 5mins (2m30s for 400m each)
800m in 4m30s (2m15s for 400m each)
800m in 4mins (2min for 400m each)
Your total timing will be 13m30s!! Note the difference??
Be sure to try out both methods as some will prefer interval while some prefer tempo runs!
