PhYsIcS

My 2.4km run will be on 12 January next year. I practically have around 8-9 weeks to train. In the past I am able to hit less than 9min.

But now I don't think I am able to. I wasn't a runner or involved in track and field. I need to know how can I improve and hit my fitness I once had last time. Any diets I need or food I need to take in and avoid? Interval training and normal running(jogging), how far should I stretch my limits. Thanks

Herman Bloom

Dunno about intervals for a shortish run like that really. Check the marathon thread for various tips on building up stamina. Lots of pretty good info in there.

Food it's just a case of cutting out the rubbish. Common sense is all you need there really.

finneys13

About a mile and an half? You can do that in about 9 minutes no problem I would imagine. You can fast walk a mile in 9 minutes.

PhYsIcS

Yea 2.4 is about a mile and a half. Roger Bannister did cover a mile in less than 4min. I can't achieve that feat.

THe problem I am facing is the probabilities of getting back to fitness. Just need that training but I do not know which type suits best.

Llamadance

depends how far you run just now. You wouldn't need a longest run of more than 4 miles I guess. Build up to that.

Intervals, I'm no expert on them by a long shot, but I reckon building up to 6x400m might be the way to go. Try and keep them at the same pace, with 90s rest in between initially, then closer to the race drop that to 60s. 6x400m at 90s per 400m would probably give you your sub 9mins 2.4k.

But like Herman says, pop into the marathon thread.

_Raul_

I recommend starting with a few longer runs (5-9km) at a slow pace to build up your basic stamina. After each session stretching thoroughly would be a good idea.

A good training exercise is Fartlek training , this will build up your stamina and speed. It will also provide some variation from just running 2.4km as fast as you can.

Diet wise I'm not an expert but I recommend dirnking lots and lots of water. Make sure you drink plenty before and after each session and during the day carry a water bottle around to sip on regularly.

PhYsIcS

Oh thanks. I'm no expert in intervals either but judging from what you mean its this way:

400m sprint - at most 90s
*short rest/jog*
400m sprint - repeat 6 times.

@_Raul_: You mean run 5-9km slow pace meaning I shouldn't care about my timings first right?

Tim Madisun

I'd recommend fartlek training. Any kind of stop/start training like football etc will do wonders for your stamina as well.

Also, have you heard of the couch to 5k plan?

Have a look at it.

Never had to use it, but have heard lots of good things.

Llamadance

pretty much...if you can do all the 400m at <90s then by all means do it. Each 400m shouldn't be absolutely flat out and you should be able to complete the last one at the same pace as the first (or even slightly faster). Rest in between can be static or walking. Work up to this though, don't go onto a track tomorrow and blast it. Other thing that might be useful is work up to 5x800m at maybe 3:00-3:30 per rep, same rest. Make sure you run a slower, longer run once a week as well, like I said, 4 or 5 miles.

The temptation is to go out and run as fast as you can every day in an effort to get fit. That will just get you injured/knackered. If you run hard one day, make the next a rest or easy day.

_Raul_

Yeh pretty much, make sure you push yourself enough so that by the end you feel like you can't go much further.