Looking to grab that sweet IPPT Gold? Or simply want to hit a new running best? The 2.4km run is the perfect distance to push your running boundaries!
With this guide and running hacks to wire your body to reach optimal performance, get ready to ace this challenge and blaze past the finish line in flying colours.
Your ippt 2.4km run should no longer be a feared term in your running vocabulary!
Whether you are a beginner or a seasoned runner, the key to achieving a personal best timing is first in listening to your body and adjusting the needs and demands of your running plan to suit after.
Be comfortable with your pacing, know your breathing rhythm and most importantly - avoid injuries!
There is no shortcut to fitness so planning for your ippt 2.4km run is vital to success.
Organise your training plan to include aerobic exercises to strengthen your cardiovascular conditioning, and anaerobic exercises to increase your muscular physique for a better running form.
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!
Complement your 2.4km training with some sit-ups and push-ups for starters (it'll be useful for the second part of your IPPT anyway!).
This is great not only for improving your core muscle groups, it also inches you closer towards your IPPT gold for those respective stations.
It is important to develop your leg power to build your endurance and strength. Start with some bodyweight squats and progress to loaded weights.
You can opt to work on your squats with weight bars or simply use kettlebells or dumbbells.
Add on weights to a level where you can achieve 10 repetitions comfortably, and scale up your repetitions or weight from there.
Your form is vital while performing squats!
Ensure that your back is straight and your knees do not go beyond your toes while squatting.
Remember to stick your butt out for extra gains as well.
How you run is as equally important as how fast you run!
A good running posture will shave those valuable seconds off your time and provide your body with the efficient stature that will prevent future injuries.
Practicing running drills is a good way to adopt an effective muscle memory.
Some fundamental drills which you can practice are as follows:
1. High Knees
2. Butt Kicks
3. A-Skips and B-Skips
4. Straight Leg Runs
These drills work your running form into shape and enable you to improve your efficiency and overall athleticism.
Focus on your technique for these drills over a distance of 15m and repeat them for 2 - 3 sets!
Practice these drills in your head prior to going through them!
This will help to improve your coordination and synchronisation greatly!
As the IPPT test date approaches, you should look to scale down the intensity of your training to ensure that your body is not overworked on race day itself.
Halve your interval sets and do only bodyweight exercises to reduce the fatigue and overwork from your body systems.
It is also vital to go for a leisurely run further than 2.4km.
This will give you the psychological advantage you need in knowing that you can go further than what's needed!
Congratulate yourself for working hard and challenging your limits over the last couple of weeks!
It has been tough on you and regardless of the results, remember to give yourself a pat on the back for a run well done!
The recovery process is an often-overlooked process in training, but one that is as important as the sweat you lose too.
Get yourself a handy dandy massage kit to roll the aching knots in your body away!
This 3-in-1 massage kit will be able to target all your overworked muscle groups from your back, your calves and your thighs.
Work in the massage process daily after all your workouts so that your body will be thanking you all the way to the race day and beyond!
Recovery is important and a stretching routine helps increase blood flow to your muscles.
These yoga poses help with post-athletic soreness and recovery time, and improvement of your flexibility and overall health.
We've partnered with Roxanne Goh from COMO Shambhala to demo some poses for a full body stretch:
1. Thread The Needle- 5 and hold last one for 1 min
2. Downward Facing Dog- 1 min
3. Low Lunge- 1 min
4. Half-Split- 1 min
5. Lizard Pose- 1 min
6. Pigeon Pose- 2 min
Repeat Poses 2 to 6 on the left side as well.
Yoga Stretches for Recovery