How to Run 2.4km IPPT below 8minutes!

How to break your personal best for 2.4km and get over a running plateau. In this video I'll show you how to get your training timings, what workouts to do and what a running training week look like for 2.4. All the best guys!!!

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[browncony]

Wah .. if i knew that long ago i would have passed my 2.4km with flying colours ...

[aaroiseverything]

BTW 5k training would be similar but the goal workout is your 5x1k at VO2 max pace. And also your long run should be a bit longer!

[mardy]

I'm going to give this a go. Recently ran 8.25 and haven't been focusing on that too much. So let's see how this works. This program makes a lot of sense to me!

[seantay]

Just purchased your plan - love it. Wanted to check if 2.5min rest is necessary for let’s say 200m intervals! Have heard a lot of training programs recommending 1:1 rest time

[fanatickpop]

Thanks for this really useful calculator. Just a quick question as I am a newbie at running, but should we be looking at the interval line instead of repetition line if we are training intervals?

[erchguyj]

What are some mental tips you use to continue running when you are fatigued?

[jenssenlee]

what are your thoughts on heart rate monitor training? running easy runs based on the heart rate reserve calculation?

[nn-bour]

Hi Aaron, how long shld the rest time be for a 800m interval and do u think its realistic to drop from 14min - 13.30 in arnd 2 weeks time with 2 intervals + 1 easy session/week?

[userneron]

Hi Aaro, I just came out of an embarrassing 2.4km run. I wasn't even able to complete the full length, I basically gassed out on round 4 or 5 I can't even remember. We have a 2.4 km run as a part of the entrance exam for sport science university where I live. Now I want to try again in February so I have 4 months preparation time.

I noticed your program is a 10 week program. Should I run the program 2 times until race day, or maybe should I do some base runs and time those 10 weeks from the program exactly before the exam?

I am aiming for a time between 9:30 and 10:00. I would be very happy if I manage to hit 9:30 min. I'm not a runner (or a really bad one), never really did any races and my garmin tells me that my VO2max is 43 (which can also be very inaccurate).

Any advice would be very welcomed since I am really a beginner at this. Cheers!

[ololc]

Hi Aaron
I had just purchased your Program. I like that it is simple and there are additional notes that your have shared. Can I clarify the following
1. Can I do the strength workout session you prescribe after the interval session on Thursday.

2. If I combined Tuesday and Thursday into one session，what would you recommend to do for another session to maximize 2.4km Trg

3. What kind of cooling down workout would you recommend after the interval session.

4. You mentioned to do Squats before 200m interval. Would that tired the leg before the session

Thank you

[chrryblssm]

Hi Aaron! I purchased your training plan to get a little insight on how i can personalize mine.

I do have a question.. My ultimate goal is to do 10mins. Current PR is 15mins. I plan on lowering 1min every 4 weeks.. is that doable? my next target is 14mins so that should be the data i input in the running calculator to check my interval time. once i reach 14mins, i have to update my interval time correct? what would my interval training plan look like every 4 weeks then? How do i know when to do 200m, 400m so on..

Thanks for the helpful & motivational content as always. 👍🏻

[عبدالرحمنالدليمي-ضص]

Hello aaron, loved your video man. I have a question, i want to apply to military academy and here in iraq they want you to run 2.4 in 11:30 or under that to pass at least currently i can run it at 13:30 do you think i can pull this off? And what advice can you give me. And once again great video

[joel]

Hi man, am a fan of your youtube channel and am also from singapore. Have actually purchased your program and wanted to start running to improve my 2.4km timing for my ippt. Just wanted to check, if lets say my 2.4km running timing is now roughly 16mins but my target is to get to about 10-11 within 2 months ish. I placed my target time as 15mins (more achieveable since its 1min off 16) in the vdot calculator but my goal is still to hit 10-11mins. How should I go about changing my target timing and paces throughout following your 8 weeks training. Thank you bro

[hj]

Hello Aaron, I’m planning to incorporate swimming activity as my low-intensity activity or recovery. Should I include day after my interval session? Such as thursday: interval friday: swim

[xeris]

hi aaron! i would like to ask how do i determine work to rest ratio during interval training? im interested in starting 1km intervals at 4:15-4:45min/km but i'm not so such how to calculate my rest timings, thank you!

[izlabel]

Can I run everyday to make faster progress? 5 intervals Monday to Friday a Saturday rest and 1 easy run on Sunday. Or is it not recommended?

[milesgillies]

Hey Aaron, how much do you usually squat? Is it something like a bit heavier than your own body weight? For instance if I'm around 75kg should I aim for 80 or should I do more?

[seantay]

do you always rest 2.5 min between sets?

[hj]

Hello Aaron, I don't know what is my pace for 2.4km since I haven't test 2.4km run. Should I test first my 2.4km to know my fastest pace then do the training for faster pace? Or do I just straight go to the training and choose any target pace?

[iammoweyy]

Hi Aaron! How much improvement in 2.4 timing can beginners expect to see? Let’s say for the first 3 months and subsequently?