2.1 Aerobic interval trainings
Interval training is a tried and tested success story, guaranteed to help runners achieve their training goals.
It requires little to no additional equipment and can be performed anywhere to your comfort!
- Structure your interval training in a 1:1 work-rest ratio
- For the 2.4km run, an effective interval distance would be 400m
- Rest for 1 minute to 90 seconds between intervals, and aim to hit 4 - 6 400m intervals
- Aim for 2 to 3 sets for each workout, with the 1:1 work-rest ratio.
Perform twice or thrice a week.
This form of aerobic training helps to boost your maximum v02 threshold, which improves your capacity to utilize the oxygen in your body.
When in doubt, refer to point number 1! Structure your interval sets and pace at a timing comfortable for you.
As you gain fitness, and when your 2.4km IPPT test approaches nearer, you can scale up the intensity of your interval training to get that gold!
Just remember to taper down a few days before D-Day!