“OH GOSH JIA LAT SIA HOW TO CLEAR MY IPPT”, this is one of a few common phrase that you always hear from your NS buddy or reservist buddy. 2.4 km carry the most points in all the three test station. I am also a NSmen, needless to say I also need to find time to train my 2.4 km run too. I will show you my 2 weeks running programme for my 2.4 km run. Don’t worry I am not a competitive runner, this program is based on my running program that I created and I often take 2 months to condition myself before take my IPPT. I do not have any physical or personal trainer certification but I hope my last 4 years IPPT results able to convince you that average man like me able to achieve IPPT pass or even get a gold for IPPT.
Before I give you the training program:
Set yourself two running day per weeks.
Set yourself two months to train before the IPPT test day.
Set your 2.4km timing and what result you planning to get.
Condition phase ( 1st to 3rd weeks)
45 minutes jog
This 45 minutes jog is for you to find your optimum breathing technique. Each week slowly increase your pace of your run so that you are able to climatise your body for a mid-distance run.
Endurance phase ( 4th to 5th weeks)
2.4 km, 1.2 km, 600 m, 300 m run
This endurance phase is to prepare your muscle fatigue endurance and make sure you a ready for the next training phase. How this training work:
Set your 2.4 km, 1.2 km, 600 m and 300 m running timing to hit. The timing will have to be shorten every week until the end of endurance phase.
For e.g the timing I set for all 4 runs-
2.4 km (10 min), 1.2 km (7 min), 600 m (4 min), 300 m (1 min 10 sec)
The rest time will be 1:1.
For e.g if you set your target at 10 min for 2.4km your rest time is 10 minutes after the 2.4 km run.
After the rest carry on the next run until you complete all the 4 distance run.
You have to complete all the four distance and try to hit your target and rest within 1:1 ratio.
Speed Phase (6th to 7th weeks)
400m x 6 round
This may sound like a common 2.4 km training program in your NSF life but here is the catch:
Each round have to be 1 min 30 sec or below.
Rest time for each round is 30 sec.
2.4km trial run
This trial run I recommend you to run at stadium rather than park connector. It is because when you take a 2.4 km run in the army fitness center you have to complete 6 rounds of 400m. Furthermore trial run have to be as similar condition as the actual real test run. This trial run is to prepare yourself for the actual run so that you will know when to pace yourself and when to sprint.
Some personal tips for 2.4km run
Everyone think that 2.4 km is tough, Yes 2.4 km is really tough for those NSmen who do not workout regularly and I think is tough too. That why we have to always prepare for a war and do not just go and fight the war blindly.
Set yourself 2 months to train your 2.4 km run. Please do not skip or forget to take your IPPT as you know government are taking this very seriously.
Before the 2.4 km run do not drink a lot of water as it may cause you stitch during your run. Please drink moderately will do.
Please sleep and rest well the day before the actual test.
Do not take any spicy food 3 days before the actual test.
Before the 2.4 km, please visualize and plan how are you going to run for each round.
Last 400 m is always the most painful round, please set your mental right for the last round and try to speed up for the last 400 m.
Check your timing for every round.
Focus in your training and do not give up.
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