Any fitness experts out there? - update

Hi guys....I need to be able to run 2.4km in 10min, 15 seconds, and so far the best i have been able to do is 10:33, so about 150metres short... I really need to get there ASAP, so any idea, tips, or suggestions on any training techniques?

Cheers

Put a rocket up yer arse! Or come Here and I'll stretch them legs for yer! :D:D

Well there's probably better sites than this to ask this question, but...

I'm no expert but I did do a half marathon once [8D], which involved a lot of training, and my advice (for what it's worth which might not be much ) would be to alternate sprint training, which I assume you're already doing, with endurance runs - slower, longer - to increase your aerobic capacity. That will definitely help when it comes to sprinting. Try to run every second day, to give your body time to adjust, and if you could do leg weight training on the alternate days that would help too.

Eat lots of carbs the night before your race. Complex carbs on the morning of the race will give you energy longer. Don't run on a heavy protein meal, it will slow you down. Make sure you're well hydrated.

What do you need to do this run with a time limit for, if you don't mind my asking?

Is this your police training Shaun? I agree with kaybe, alternate sprint training with endurance. Also train on hilly terrain...it will build muscle and endurance. Good luck

Cheers
Kate

A bit of swimming ( swimming laps not floating about) in the equation will improve your breathing heaps improves your oxygen capacity.

Run up and down hills? Works with the horses!

Diane

Hmmm. What is it that you're doing currently?

When you train, do you train with an iPod or similar? I ask because there is always the option of simply doing more of what you're doing, but using BPM tracks to help 'automatically' increase your leg turn-over (strides). I use / have used Podrunner and because I find it's music I don't know / can't sing too, I just run. Head down, bum up, run. Do it.

Seriously, how are you training presently? With others? By yourself? What is it that you're doing? In what circumstances are you going to have to do your timed run (ie, on a track? Down the street?). How often are you training? Give me a wee bit more to go on, and I may have some feedback for you.

run with a weight belt, wear it at ALL times to get used to it. Start with 2x 1/2lb weights for several days, up it to 2x 1lb weights for the next few runs, by the end of a fortnight you should be carrying 4 to 6 lbs of weight. then do the test WITHOUT the belt.

Come and chase Kaycee around the hills!! Actually, given your build, I think Kiwi's suggestion might be the quickest solution. Maybe begin to wear the weights ALL the time - not just when you're training.

You either need to learn to take longer strides or more strides in the same time. Training on hills means that taking longer strides on the flat is easier. You should also be running about twice the distance you need to do either daily or every second day - one day off / week. Loosing weight helps too - but that's hard when you are already fit and getting fitter.

Get a few friends to come and race or bike against you over short sections or the last section to motivate you to go faster. 15 sec faster over 10 mins shouldn't be impossible.

My friend Joe nailed his police test by alternating sprint tests and long distance runs.
I can always run harder, longer, faster with my ipod in with some drum and base!
Sundays

get someone faster than you to chase you with a knife [] thats the only time i'd ever run lol, or in MM's case get someone faster than you to run away with your glass of wine

Yep its for the police test... I have passed everything else, including the theory, with no issues at all, just been held up by this run!

Prim, the last three weeks i havnt being doing much at all, as i busted my knee. Im about 95% recovered now i think, but before that i was running everyday, about 5 and a slow pace one day, then about 3k alot faster the next day. I didnt reach my maximum possible before my knee injury though....

I do wear an Ipod when running! Find it to boring without one...lol.

Basically, this is the only thing that is holding me up, once i can pass this run i am looking at a matter of weeks untill i can then get into college, so really want to get there as soon as possible!

Ill investigate the weight belt further...

Ah, also picking up on Annes comments...Im only 166cm (short!) and 75kg but dont really carry much fat...

Should also add i play 1-2 hockey games each weekend, and every Wednesday 90 minutes training, 30minutes of it is pretty intense fitness work...

devan;248569 wrote: or in MM's case get someone faster than you to run away with your glass of wine

Ha ha ha I'm sure that's your case also Devan, and mine for that matter, oh and TKP's and hmmm, probably lots of LSBers!!!
Sundays

Contact your local harriers or athletics club and see if there is someone who would be willing to give you a bit of help/coaching.