2 4km in 11 minutes pdf

Invest in a good pair that is not too tight or too comfortable. This calculator will help you predict your aerobic capacity vo2 max, as well as your achievable 5km and 10km times based on your results of a timed 2. You dont say how much time you have to train before your fitness exam a week. Attempt 2 today went for it from a standing start and got 2. Run about 8 400m repeats with 23 minutes of rest in between each.

Be sure to check out my overview, which reveals the most common requirements, comparisons, and also the strangest tests requirements. At what speed on a treadmill will i have to go to manage 2. Port to train station connections rail europe, inc. The english translation of eleven minutes was done by margaret jull costa in 2005. Eleven minutes is originally a portuguese novel and was published as onze minutos in 2003. The novel has been translated in many foreign languages since its release. Or run 4 800m repeats at about 205 3 minutes, 25 seconds each.

Heres a list of army fitness tests from 26 countries from every continent in the world, including africa, asia and europe. Run descending distances at increasing pace do a 500m, 400m, 300m, 200m and 100m with increasing pace, recovery less than 2 minutes. A person travels equal distances with speeds of 3 kmhr, 4 km. This would train your body to adapt to running at a full 2. The muscles in the arches of your feet are made for natural support so if the shoes are too comfortable, your feet may become weaker.

Run some longer distances on alternate days ranging from 2. Usually, training schedules show running speed as minutes per mile, or mins per km. Run circuits find a running track and do 45 circuits of about 800m, recovery of 5 minutes in between repetitions. Enter your target distance in km in the first row, and your target timing in hours, minutes and seconds in the second row. Enter your target distance in km in the first row, and your target timing in hours, minutes and seconds in the second row our pace calculator will automatically display the pace you should be aiming for that is, the time it should take you to run each kilometre at the third row. May, 2009 i need some tips or a training regime that i can follow so that in a few months i will be able to run 2.

May 30, 20 basically, im applying for the raf and need to run 1. If you run 2,4km in 12 minutes what is your avarage speed. Here is a complete list of running world records from 100 meters up through 100 miles for both women and men. The football association of singapore has adopted the 2. When you can do that pretty easily, try to go 67 minutes jogging in between brisk walking intervals. Weve created a run pace converter chart below that converts all these units and also shows how they relate to common race distances and lap times. Another way is to trick your body into believing that 2.

What speed should my treadmill be at to complete 2. But i want to get into the top fitness group so i need to get my time under 8 minutes, 7. Then the result of that times the km you run and the result of that is how many kmh you run. Our world records come from a few different sources. Minimum basic fitness assessment performance standards females age pushups number situps number 2. The faster you can run the 2km and the lower your heart rate after running, the better physical conditioning youre in. The norm was to at least beat the 12 minute barrier. Understand the revised ippt system and score for your 2. Starting out the minute jog with walk intervals killed me, i do 1. These tables are particularly useful for those training on a treadmill, where speed in either kilometres per hour or miles per hour is typically displayed rather than pace. The big mistake many people make when training for the 2. So means i had sprinted 5 sets of 100m for the 5 sets of 663m.

What you are able to do for this initial stage of your training will. Sep 05, 2010 i am not going to repeat the maths above, 14. Running training plan running pace conversion sheet. Speed conversions, pace times and target distances mph. I want to go in from the start and be able to meet the 2.

However a treadmill takes a few seconds to get up to speed typically 10 or 12 for this speed, and you you have to add that factor into the speed so set it to about 14. Do that once a week, one other day, run slightly more than 2. Speed conversions, pace times and target distances mph kmhr minmi minkm 3 mi 5 km 8 km 10 km 12 mar. Jan 27, 2009 run about 8 400m repeats with 23 minutes of rest in between each. It is one of the bestseller fiction novels of all times. Do jogwalk intervals, pick a pace you can sustain for 23 minutes without needing to rest. Men 11 minutes 11 seconds for the run, 20 pressups and 35 situps its either you have to do the run, pressups and situps all in 11. The pace indicated for the sessions is in terms of percentage of a distance pb. Navigate with ease and skip sections with the table of contents below. This is important as you need to ensure the shoes you wear wont end up damaging your feet. Do a couple slower steady state 35 miles a week and do a couple of harder ones like the one mentioned. Before you are ready to test yourself at that distance, you must. Of course, you should eventually target a faster pace to give you some breathing room. Speed conversions, pace times and target distances mph kmhr.

We list the official iaaf world records wherever possible and filled in from other sources in the distances that. A method ive been taught is to use your goal time, divide by 6, then knock 10seconds off. How rare is it to be able to run 2 miles in under 9 minutes. I joined the army last summer and did reasonably well in the fitness, i did the 2.

The only reliable measure i have is my best 10k time of 49 minutes, which is slightly off the pace, but i reckon i could up my game for an 11 minute dash if i had to. To test your cardiovascular fitness on the other hand, try a 2km. So yep, just keep going and try to stop less then go faster, but tbh stopping less increases speed anyway. Basically, im applying for the raf and need to run 1. Then struggled for the last 2k to remove any confusion or people trying to lower the distance because its 12. If it takes you longer than 15 minutes to complete, youre below average in your fitness level. Assessment of the 2,4 km run as a predictor of aerobic capacity. Then running for 20 minutes in interval training at 6kmh rest speed and 11. Step on a treadmill however, how do you key in your speed. Downloadable file a downloadable pdf version of these tables can be found in the downloads section of the blog. On a bad day i stop for about 3 separate minutes during it and cover about 2.