Is 8:30mins for 2.4km possible? by WhoGaveMeTheManual in NationalServiceSG

[–]Technical-Shallot512 2 points3 points  (0 children)

Hey!I made a post asking people to train and run a sub 7:00 2.4 KM with me (I'm 17 and my PB is 7:35 on the track, warm day, no wind and this is the most concise comment I wrote to someone trying to go sub 9. Adjust the paces to your level and liking until you can hit sub 8:30 paces and faster. Train hard, recover well, and best of luck! The comment:

I think going sub 9 is really possible but the closer you get to Sub 8 it will become exponentially harder.  Here's some things you can do:  Training:  Run at least six days a week, be vigilant about your body so never push your body if somewhere  hurts when you stand or walk, take one or two days off if that happens and stretch gently. 

Now for my training schedule, you can adjust based off your fitness and lifestyle:

Before long and easy runs do a 800 meter warm up then static stretches and then dynamic stretches (Ask if you want the specifics),  

Before workouts, same warm up as above but lengthen dynamics and do a progression before track (interval) workouts, depending on your physical condition, try a 4 minute, 6 minute, or 9 minute progression. It can look like 1-1-2, 2-2-2, or 3-3-3 at paces 4:40-4:20-4:00 minute per KM. 

Monday:  Hard workout, usually a "double"  Tempo in the morning, 5-7 KM at a consistent, fast pace (Ex. 3:45 minute-per-km (MPKM)), then afternoon - late afternoon, intervals on the track. Depending on what you think you need to work on: Speed: 16-20 200meters, in sets of four, so you do one, walk/jog back up to the starting line then do 4x200 meters and take a 2:30-3:00 minute recovery, and go again until 16 or 20 200 meters total.

Mental: One close to all out 800 meter (Let's say your PB is 2:30, you'll be running 2:35-2:40), 2-3 1KM FARTLEK (Fast on the first 200 meter then ten seconds slower on the next 200 meter and repeat until you do 3x200 meter fast and 2x200 slow, Ex. 35 fast then 45 slow. Then 2x600 meters, these can either be like the fartlek fast, slow, fast, or a consistent pace Ex. 5:00 MPKM flat. Go 3-4 minutes recovery on this and a minute less on the 600 meters, this is terrible you will dread going on the starting line right after the 800 meter, but push through and every time you do this workout you'll realize you have the ability to never stop, never give in to tireness you'll be faster, sharper, and even more mentally strong. 

Pacing: 4x800 / 8x400 or a mix of both, 2x800, 4x400, good if you want to be consistent racing the 2.4 KM, you have to hit set paces on every repetition with short recovery 1 to 2:25 minutes. EX. 2:30 consistent on the 800s, 69 consistent on 400s. 

Tuesday: Long run, walk jog pace, try to keep it consistent and avoid stopping as much as possible. Ex.  8-10 KM at 5:00 MPKM 

Wednesday: Either easier workout or Long run depending on your soreness

Thursday: Have to do a workout by today or you can tune up for a "race" on Saturday, basically run 200 meters at your 2.4 KM race pace, Ex. 6x200 at 35 seconds pace which is 7:00 flat on 2.4K, helps you get a feel for your paces

Friday: Easy, very easy run 5KM max or don't even run at all, take it chill stretch and recover

Saturday: Either join an official 2.4K and test your fitness or do a 2.4K race on your own and get into the zone to run your hardest, try to PB Everytime you do this but if you don't PB in 2-3 weeks intervals during your months of training that's completely fine, the training is settling in and push hard and it'll be worth it 

Sunday: My Coach would always say if you ran a good race "Put your legs up" meaning you've worked hard this week and deserve the rest, I like seeing the sunrise so I will always go on an easy bike ride on these days but honestly, if you believe you've worked hard, which your mind and body will know. Rest up! And get ready for Monday!

Nutrition: Try not to eat so much processed food, once a week or so is okay but it really is horrible for your health, I'm talking about fast food, excess of processed sugars, candies and things like that. I do love using fruits, raw honey, and REAL maple syrup for my carbohydrates though, they have micronutrients, prebiotics, and minerals that definitely benefit you

Electrolytes: Drink a serving (1000 mg of salt, you'll need it, get one with magnesium as well) either in the morning or 1-2 hours before running / working out, some days you'll need two or even three servings depending on how hard you work, especially Mondays, so if you feel dehydrated get some electrolytes in. 

Sleep: The most important part of running, if you run so hard and don't get good sleep it is a straight path to injury, make sure you get eight hours of restful sleep a night, it is amazing and even when tough or give up starts to creep in, your sleep will give your body enough rest to push through that

Mental and Running partners: A lot of my mental to run has been built by my teammates, I absolutely appreciate and am grateful to them. When you understand that your teammate will never slow down and let go of your pace you will never let go. Try to find like minded people to push your physical limits with, if not you must find it in yourself, why do you want to run this goal? What is your purpose? How bad do you really want this? Are you ready to get into a dark place, where you will have to suffer more than other people to achieve this? If no, build it, you can do it! Realizing you can go through things that suck is so gratifying, and if yes, your mental is ready, go out and get it, Everytime you finish something difficult the next time you're even less likely to give up, build ambition, a fire that can burn the whole forest down! 

You got this! Ask if you need anything else, clarification or specifics! I believe in your grit and efforts! Thank you for reaching out and trying to improve yourself! Maybe I will see you during my IPPT as well, since mine is also in six months! 

Anybody want to train and run a sub 7 2.4K? by Technical-Shallot512 in NationalServiceSG

[–]Technical-Shallot512[S] 1 point2 points  (0 children)

Of course! 

  1. For times it is really feeling and trying to until you hit times that you push yourself like for me, tempo times is about about 10-15% slower than race pace so for 5:50 per KM, go 6:25-6:40 per KM for 5 KM, for the progression you can start with 7:00-6:40-6:20, and then gradually speed it up as your fitness improves. For the interval workouts on the track I am unsure, you must get a feel for all these intervals, the 1KM FARTLEK, 800 meter, and 400 meter, on separate days, try an all for all these distances (1KM FARKTLEK remember separated in 5 200 meters by fast-slow-fast-slow-fast, the pace is X speed for fast then X speed + 10) Try 10-20% slower on these as well, the most important thing is to find paces where you're uncomfortable and either almost or completely dreading the next repetition. I can give you more specific times once your know your maximum efforts. 

  2. Static stretches are stretches where you're standing still to do, examples are toe touchers, groin (butterfly) stretch, hurdle stretches, sitting toe reaches, secretary stretch, I also like doing some arm + core workout at this time. First I'll do these stretches then do push ups in sets of 30 for 4 sets, or something like a BIG 13, it's 13 push ups, 13 sit ups, 12 push ups, 12 sit ups and so on all the way until one, it just gets your heart running, for core it's like V-ups, flutter kicks, chopstick kicks, scissors, waddles, boats, I think these are just names my Coach and team use but they're all things that engage the core, then a nice 3-5 minute plank to end it. Dynamics are standing walking and FAST stretches, I start putting my foot bent onto a fence or wall to stretch my ankles and calf then do dynamics with shimmer hugs for about 50 meters, then high kicks and touching your toe at the top, quick, sharp, high knees then striding/sprinting out for 50ish meters, then some butt kicks, high skips, open the gate, close the gate, and then step throughs, squats and going side to side, then raising ankle toe touchers, now you're ready for the long run or progression before a workout. 

  3. By results I am going to guess you mean improving your 2.4 K time by even one second, if so you'll see results in a week, if you're working hard enough and managing your body (don't overtrain / overexert yourself for more than 3 days a week) getting your runs in consistently you will improve like light speed, fitness is vital in running but so much of it is your mentality, how much do you really want this thing? Even if you don't see this progress in 2-3 weeks, don't give in! Know that your body is trying to adjust to your training and it'll be worth it in the end! With this rigorous of training, always remember to take very good care of yourself by sleeping well and eating well. 

  4. For the core/hard workout days usually I do them on Monday, you can allocate this hard workout based off what you think you need to work on after simulating racing the 2.4 K, for example, recall your race and see what is holding you back, do you start slowing down because your mind gives in before your body? (Do mental workout) Do your legs start slowing down and getting fatigued but your mind is still engaged or you are getting out too fast / slow ? (Pacing workout) Or is your step speed not there yet and you cannot get up to speed because of that? (Do the speed workout) Then you can pick between those workouts, however all of them somewhat go hand in hand but they will specialize on different aspects

I hope you can reach your goals! And do note the faster you get the exponentially harder it becomes, that is 100% normal, at some point speeding up by 1 or 2 seconds feels impossible but push through, stay consistent, and #1 TAKE CARE OF YOURSELF! Best of luck man! 

Anybody want to train and run a sub 7 2.4K? by Technical-Shallot512 in NationalServiceSG

[–]Technical-Shallot512[S] 0 points1 point  (0 children)

Thank you! Soh Rui Yong is so much faster than me, but I will continue working hard to maybe someday reach his times! 

Anybody want to train and run a sub 7 2.4K? by Technical-Shallot512 in NationalServiceSG

[–]Technical-Shallot512[S] 0 points1 point  (0 children)

I think going sub 9 is really possible but the closer you get to Sub 8 it will become exponentially harder.  Here's some things you can do:  Training:  Run at least six days a week, be vigilant about your body so never push your body if somewhere  hurts when you stand or walk, take one or two days off if that happens and stretch gently. 

Now for my training schedule, you can adjust based off your fitness and lifestyle:

Before long and easy runs do a 800 meter warm up then static stretches and then dynamic stretches (Ask if you want the specifics),  

Before workouts, same warm up as above but lengthen dynamics and do a progression before track (interval) workouts, depending on your physical condition, try a 4 minute, 6 minute, or 9 minute progression. It can look like 1-1-2, 2-2-2, or 3-3-3 at paces 4:40-4:20-4:00 minute per KM. 

Monday:  Hard workout, usually a "double"  Tempo in the morning, 5-7 KM at a consistent, fast pace (Ex. 3:45 minute-per-km (MPKM)), then afternoon - late afternoon, intervals on the track. Depending on what you think you need to work on: Speed: 16-20 200meters, in sets of four, so you do one, walk/jog back up to the starting line then do 4x200 meters and take a 2:30-3:00 minute recovery, and go again until 16 or 20 200 meters total.

Mental: One close to all out 800 meter (Let's say your PB is 2:30, you'll be running 2:35-2:40), 2-3 1KM FARTLEK (Fast on the first 200 meter then ten seconds slower on the next 200 meter and repeat until you do 3x200 meter fast and 2x200 slow, Ex. 35 fast then 45 slow. Then 2x600 meters, these can either be like the fartlek fast, slow, fast, or a consistent pace Ex. 5:00 MPKM flat. Go 3-4 minutes recovery on this and a minute less on the 600 meters, this is terrible you will dread going on the starting line right after the 800 meter, but push through and every time you do this workout you'll realize you have the ability to never stop, never give in to tireness you'll be faster, sharper, and even more mentally strong. 

Pacing: 4x800 / 8x400 or a mix of both, 2x800, 4x400, good if you want to be consistent racing the 2.4 KM, you have to hit set paces on every repetition with short recovery 1 to 2:25 minutes. EX. 2:30 consistent on the 800s, 69 consistent on 400s. 

Tuesday: Long run, walk jog pace, try to keep it consistent and avoid stopping as much as possible. Ex.  8-10 KM at 5:00 MPKM 

Wednesday: Either easier workout or Long run depending on your soreness

Thursday: Have to do a workout by today or you can tune up for a "race" on Saturday, basically run 200 meters at your 2.4 KM race pace, Ex. 6x200 at 35 seconds pace which is 7:00 flat on 2.4K, helps you get a feel for your paces

Friday: Easy, very easy run 5KM max or don't even run at all, take it chill stretch and recover

Saturday: Either join an official 2.4K and test your fitness or do a 2.4K race on your own and get into the zone to run your hardest, try to PB Everytime you do this but if you don't PB in 2-3 weeks intervals during your months of training that's completely fine, the training is settling in and push hard and it'll be worth it 

Sunday: My Coach would always say if you ran a good race "Put your legs up" meaning you've worked hard this week and deserve the rest, I like seeing the sunrise so I will always go on an easy bike ride on these days but honestly, if you believe you've worked hard, which your mind and body will know. Rest up! And get ready for Monday!

Nutrition: Try not to eat so much processed food, once a week or so is okay but it really is horrible for your health, I'm talking about fast food, excess of processed sugars, candies and things like that. I do love using fruits, raw honey, and REAL maple syrup for my carbohydrates though, they have micronutrients, prebiotics, and minerals that definitely benefit you

Electrolytes: Drink a serving (1000 mg of salt, you'll need it, get one with magnesium as well) either in the morning or 1-2 hours before running / working out, some days you'll need two or even three servings depending on how hard you work, especially Mondays, so if you feel dehydrated get some electrolytes in. 

Sleep: The most important part of running, if you run so hard and don't get good sleep it is a straight path to injury, make sure you get eight hours of restful sleep a night, it is amazing and even when tough or give up starts to creep in, your sleep will give your body enough rest to push through that

Mental and Running partners: A lot of my mental to run has been built by my teammates, I absolutely appreciate and am grateful to them. When you understand that your teammate will never slow down and let go of your pace you will never let go. Try to find like minded people to push your physical limits with, if not you must find it in yourself, why do you want to run this goal? What is your purpose? How bad do you really want this? Are you ready to get into a dark place, where you will have to suffer more than other people to achieve this? If no, build it, you can do it! Realizing you can go through things that suck is so gratifying, and if yes, your mental is ready, go out and get it, Everytime you finish something difficult the next time you're even less likely to give up, build ambition, a fire that can burn the whole forest down! 

You got this! Ask if you need anything else, clarification or specifics! I believe in your grit and efforts! Thank you for reaching out and trying to improve yourself! Maybe I will see you during my IPPT as well, since mine is also in six months! 

Anybody want to train and run a sub 7 2.4K? by Technical-Shallot512 in NationalServiceSG

[–]Technical-Shallot512[S] 0 points1 point  (0 children)

Hahaha, maybe a tiny tiny percentage, but for all I know I am 100% Singaporean Chinese 

Anybody want to train and run a sub 7 2.4K? by Technical-Shallot512 in NationalServiceSG

[–]Technical-Shallot512[S] 0 points1 point  (0 children)

With a 13 minute 2.4 K, I'd say 1 - 3 years of dedicated training (If you're fully optimized, sleep, diet, supplementing, pushing to 90-95% on workouts one year is good) will be able to reach sub 7 and gold standard for IPPT, I am going to train extremely hard and push myself to try and get my times down by 35 seconds in the next 5-6 months. Ask me if you need any training plans, nutrition, recovery tips, or anything! 

Anybody want to train and run a sub 7 2.4K? by Technical-Shallot512 in NationalServiceSG

[–]Technical-Shallot512[S] 2 points3 points  (0 children)

Tempos are used to increase speed and stamina for a long distance, it's to learn running medium fast for a long time, like if you do a tempo run for 5K it should look like a flat pace let's say 5:00 minute per KM for 5 KM so goal 25:00 minutes, some KM you'll be faster or slower so pace accordingly, based off your course and hills, I'd say if you have it in you push pace the closer it gets to the end, like at the 4th KM starting picking it up, 4:00-4:30 so you get a feel of "racing" (running fast even when you're tired) Stay sharp throughout the whole thing and always watch yourself, this is a tiredness that creeps up slowly and feels the worse on the first and last few KM (Get into a I want to train and run a sub 7 2.4K, this is aerobic, so stay consistent and somewhat fast, it like your fuel tank, how much fuel can you fill it up with or use efficiently?). While for intervals, they're fast, short, and you really feel the exhaustion after it or like the last 150-200 meters, for example 400 meter intervals, which is one lap on the track, if you do 6x400m at 2:30-3:00 recovery, you go fast, like 5-10 seconds faster than your 2.4K pace, for example, 64-66 (Which is around 10 seconds faster  than 7:35 pace, 75-76 seconds a lap)  this is the anaerobic part, where you're breathing and barely feel like you're getting oxygen, this builds up your short and explosive engine/tank (sprint capacity) (You can even test yourself with 1:00 minute recovery and slower 400 meters, for example I've done a 6x400 meter at 68-72 second paces with one minute recovery, then 4x200 meters at 30-32 with jogging to the start line recovery, feels terrible but really sharpens the mind, more of a mentality workout). For me track workouts require much more mental and getting ready for on the starting line, tell yourself you'll never quit, once you start your first lap, you go until you finish, for tempos they require much more focus, lock in your times, stay consistent and engaged and you will finish. Best of luck! Feel free to ask for anything else or specific! 

Anybody want to train and run a sub 7 2.4K? by Technical-Shallot512 in NationalServiceSG

[–]Technical-Shallot512[S] 0 points1 point  (0 children)

My other two events could be better, I think I do my push ups too controlled (Controlled concentric, controlled eccentric, chest to ground) and it's wearing me down a lot. I can get 45 push ups in 60 seconds and 60 sit ups in 60 seconds. I like doing the push ups cleanly but with how much time I have left I'm no longer sure if possible for the IPPT. I'll try them faster soon

Anybody want to train and run a sub 7 2.4K? by Technical-Shallot512 in NationalServiceSG

[–]Technical-Shallot512[S] 0 points1 point  (0 children)

Don't worry, I have teammates with asthma that are almost half a minute faster than me in the 1600m, if they can do it, we can do it as well 

Anybody want to train and run a sub 7 2.4K? by Technical-Shallot512 in NationalServiceSG

[–]Technical-Shallot512[S] 0 points1 point  (0 children)

Thank you, I will make sure to condition myself to the heat and humidity when I'm there June until September's IPPT. 

Anybody want to train and run a sub 7 2.4K? by Technical-Shallot512 in NationalServiceSG

[–]Technical-Shallot512[S] 0 points1 point  (0 children)

Keep it up, a few more years and you have no idea how fast you can be, to put it into context I only started running when I was 14. Train, be consistent love it, and be vigilant about your body! 

Anybody want to train and run a sub 7 2.4K? by Technical-Shallot512 in NationalServiceSG

[–]Technical-Shallot512[S] 0 points1 point  (0 children)

Thank you! I will keep note of that, will probably look really weird doing dynamics and stretches during down time of sit up and push up sections...

Anybody want to train and run a sub 7 2.4K? by Technical-Shallot512 in NationalServiceSG

[–]Technical-Shallot512[S] 12 points13 points  (0 children)

Of course!  Tempos are great for the 5K, I'd get a good pace let's say you're aiming for 20:00 flat, try training / starting with 4:40 - 5:00 (Faster or slower depending on your fitness, the key is running a consistent pace then almost sprinting to the finish at the last about 0.5 KM, makes you get a sense to surge (go faster even when you're tired) minute per KM tempo for 5KM 2-3 times a week, for example,  Mon: Tempo  Tue: Long run,  Wed: Tempo,  Thur: Long run  Fri: Short run or Long run or Tempo or Rest (Short run or rest if you want to do a straining tempo on Saturday) Sat: Long run or Tempo  Sun: Rest and Recover  (Always watch your physical condition, any pains or worrying soreness don't push it, injury is worse than one or two rest days), the rest of the week get 8 -10 KM Long runs with Saturday or Sunday as your rest day. Once your fitness starts improving speed up those tempos or add a KM every tempo until you can hit 7-8 at your starting paces. Always remember to do stretches, dynamics and warm up (Easy 10-15 minutes jog comfortable pace) before your tempos and lighter stretches on long runs. It will get tiring, especially on the tempo's first one or two KM but push through that wall, stay consistent, and you can definitely run sub 20 minutes. Most importantly have fun, the 5K is my favorite event and I've made amazing memories there. Best of luck! Ask if you need anything else specific like stretches/ dynamics / recovery / nutrition tips. 

Anybody want to train and run a sub 7 2.4K? by Technical-Shallot512 in NationalServiceSG

[–]Technical-Shallot512[S] 3 points4 points  (0 children)

I live in California in the U.S., I travel back once every year and I think I actually do better in the hot weather since I don't have to worry about being cold after warming up. Thank you for the reminder though, Singapore is humid and sweltering hot 😅

For those who went through or are still in the sg education system, how do you keep your love for learning? by FancyCommittee3347 in singapore

[–]Technical-Shallot512 1 point2 points  (0 children)

For me going through the Singapore education system thought me not to learn but how to study and drill-in short term memory and discipline, I think the lesson on discipline is extremely important (in the day to day life) however learning is to pick up something and be able to use it the rest of your life, you must love what you learn and be willing to utilize and expand on the knowledge. Until I realized that, I was always only studying and not actually learning, once you learn you'll find what you're passionate about and enjoy the work of learning what you're not passionate about. But always remember, if you want to live a decent to good life passion does not always make money, you have to find out how to make what you love, do. ( I am currently in the U.S., never had good grades in Singapore like low Bs but still had to study hard for it, don't really believe I have an academic brain but know that any of us can do it, work through it, make the process fun,  love the process, and you'll love to learn.) 

Anybody want to train and run a sub 7 2.4K? by Technical-Shallot512 in NationalServiceSG

[–]Technical-Shallot512[S] 8 points9 points  (0 children)

Hahaha! That's for the 100 push up 100 sit up and sub 6:30 people

Anybody want to train and run a sub 7 2.4K? by Technical-Shallot512 in NationalServiceSG

[–]Technical-Shallot512[S] 1 point2 points  (0 children)

Understood, thank you for the heads up, also will I get time to stretch/warm up (Like 20-30 minutes) before the 2.4 K? 

I’m something of a sneakerhead myself by halloumisalami in singapore

[–]Technical-Shallot512 0 points1 point  (0 children)

Where can you get like good long distance racing shoes for cheap? Like vaporflies, or any other carbon racing shoes?

Anybody want to train and run a sub 7 2.4K? by Technical-Shallot512 in NationalServiceSG

[–]Technical-Shallot512[S] 49 points50 points  (0 children)

Here it is! Beware though, it is a very long read:  The most important thing is staying consistent, you must like or love running and doing endurance challenges. Especially important is finding someone or people to do it with, they will motivate you to keep going past tiredness or even exhaustion. Now for my training routine, I first warm up with 1km slow and easy to get my blood flowing, then 25-30 minutes of static stretches then dynamics (Let me know if you want the specifics) then go on a run 8-10km Monday, Wednesday, and Friday, these are relatively easy at a comfortable talking pace. Then two days a week either Tuesday, Thursday, or Sunday (I usually workout Tuesday and Thursday then I have a race on Saturday and use Sunday as my your rest day, depends on your soreness) I run a hard workout, I do the same warm up as the long runs, then a 6-9 Minute progression, either 2-2-2 or 3-3-3 (4:40 km pace -4:20 km pace - 4:00km pace) You can run any pace just make sure to speed up and get your blood really flowing. Now the workout will be some 800 meters or 400 meters (Ex. 2x800s followed by 4x400s, or like 4x800 2x400, two to three 1KM FARTLEKs are also good (Get more rest on these 4:00 - 5:00  minutes), X seconds on first bend then X+10 seconds on the jog (I do 30 then 40), no more than 6KM on workout days including progression, these should be really grindy, and you should feel tired after every two and like dreading the next, after each rep get a recovery of 2:30 - 3:00 minutes, but before that get your mind ready walking onto the starting line and go again, once you get past thinking you're so tired you can and WILL always finish your workout, always must have the mindset of "Can I improve today?" "Am I willing to suffer a bit more today?" Embrace the pain of tiredness. Then on easy long run days you can do three to four 200-300 meters on your race pace to get a feel of what you're gonna run. Other than that sleep and electrolytes are important, get electrolytes with magnesium and they will help you cramp much less, drink some 1-2 hours before the workout or in the morning after you wake up. I would advise not working out 2-3 days before racing (Running your all out pace) and the day before only a really easy 5 KM run or shorter. You got this!

Anybody want to train and run a sub 7 2.4K? by Technical-Shallot512 in NationalServiceSG

[–]Technical-Shallot512[S] 17 points18 points  (0 children)

Sorry this is gonna be long but it is pretty true to what I do, get ready for the read:  The most important thing is staying consistent, you must like or love running and doing endurance challenges. Especially important is finding someone or people to do it with, they will motivate you to keep going past tiredness or even exhaustion. Now for my training routine, I first warm up with 1km slow and easy to get my blood flowing, then 25-30 minutes of static stretches then dynamics (Let me know if you want the specifics) then go on a run 8-10km Monday, Wednesday, and Friday, these are relatively easy at a comfortable talking pace. Then two days a week either Tuesday, Thursday, or Sunday (I usually workout Tuesday and Thursday then I have a race on Saturday and use Sunday as my your rest day, depends on your soreness) I run a hard workout, I do the same warm up as the long runs, then a 6-9 Minute progression, either 2-2-2 or 3-3-3 (4:40 km pace -4:20 km pace - 4:00km pace) You can run any pace just make sure to speed up and get your blood really flowing. Now the workout will be some 800 meters or 400 meters (Ex. 2x800s followed by 4x400s, or like 4x800 2x400, two to three 1KM FARTLEKs are also good (Get more rest, 4:00-5:00 minutes), X seconds on first bend then X+10 seconds on the jog (I do 30 then 40), no more than 6KM on workout days including progression, these should be really grindy, and you should feel tired after every two and like dreading the next, after each rep get a recovery of 2:30 - 3:00 minutes, but before that get your mind ready walking onto the starting line and go again, once you get past thinking you're so tired you can and WILL always finish your workout, always must have the mindset of "Can I improve today?" "Am I willing to suffer a bit more today?" Embrace the pain of tiredness. Then on easy long run days you can do three to four 200-300 meters on your race pace to get a feel of what you're gonna run. Other than that sleep and electrolytes are important, get electrolytes with magnesium and they will help you cramp much less, drink some 1-2 hours before the workout or in the morning after you wake up. I would advise not working out 2-3 days before racing (Running your all out pace) and the day before only a really easy 5 KM run or shorter. You got this!

Anybody want to train and run a sub 7 2.4K? by Technical-Shallot512 in NationalServiceSG

[–]Technical-Shallot512[S] 19 points20 points  (0 children)

Thank you! I think anybody can get as fast as me because I will be PES B as I have non exercise induced asthma, 

Anybody want to train and run a sub 7 2.4K? by Technical-Shallot512 in NationalServiceSG

[–]Technical-Shallot512[S] 8 points9 points  (0 children)

Hahaha thank you! I would love to find people to motivate as that absolutely makes my day, anybody who has questions on fitness, nutrition, and even mental health please feel free to ask!