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
1. the strength suppose to help your thursday run. so if your schedule allows it, try to do the strength on tues! 2. depends which week but 200m reps will be preferred. 3.a very short light jog and leg stretches. 4. i mean do squats a few days before 200m intervals. Welcome n all the best!!
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. 👍🏻
1min every month is quite large haha. maybe for the first month but aftet that should be harder to decrease. 15 to 10mins is quite far so i suggest trying the paces for 13min first. if comfortable then try the 11 and 10min paces. ill try to put my 400s after 200s and 800s after 400s
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
Hi aaron im currently training for my ippt im ns, you mentioned in a previous comment that rest should be shorter than interval duration except 200m. how much rest do you recommend for 200m intervals?
Hi Aaron, would you recommend throughout the running plan to include recovery runs between workout days to keep up a higher weekly mileage? Or should it be 100% rest? Thanks!
over time, you probably want your mileage to increase. u can achieve this by extending your warm ups, cool downs, making your long runs longer and also recovery runs. so really depends how busy you are. if u only have time for 3 workouts a week then u dont need a recovery run.
@@aaroiseverything I see - because I've been keeping up weekly mileage of 50km or so of slower base runs and some LT/anaerobic workouts (Garmin suggested). So will it be ideal to still be including recovery runs on top of your recommended workouts to hit 5-6 running days in preparation for IPPT if not too sore? Thanks!
Also, personally i felt during the 2 min rest, I felt very comfortable recovering for the next set, was just wondering the rationale on rest time because the rest felt long, such as a 1:3 work rest ratio
@@joashphoon1248 wow great job! if it feels too easy u can increase the pace. maybe u can do 37-38s. hmm yeah you can skip the first few weeks and repeat the later weeks if u have time. the long rest ratio is so that you can recover and do a fast interval again.
@@aaroiseverything ok because 7.5km/h (8:43 min/km pace) is my fast walk. 8km/h or 7:30min/km pace would be a light jog, but my HR skyrockets to +150BPM in Threshold zone...
The place I run is around my old primary school which is basically 1.2KM one whole round so 2 rounds will be 2.4km. My goal is 12 - 13min for my IPPT and after I used the website, it says 600m repetition is 2:50. So am I supposed to run under 2:50 for that 600m then rest [ jog ] for the other 600m? Then repeating this cycle one more time? Thanks! My IPPT is coming next week so I have to try get my timing goal of 12min soon
@@aaroiseverything when doing this run, must my total dist be 2.4km only or I can increase the distance to 3.6, 4.8 of 600m run + 600m rest so like 6 x 800 etc since I did 3.6km Easy Run yesterday so today I will increase it to 4.8km of 600m run + 600m rest
@@aaroiseverything After the run, I wasn't able to get under 2:45 for that 600m, 2mins already and I am only 300m. Maybe I should run faster but I am not sure how much effort/strength I must put into that 600m run.
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?
according to jack Daniels, he uses the term repetitions, intervals, threshold to mean different intensities of running. but all are intervals actually.
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
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!
you should still be doing intervals every week. you can do the 10 weeks twice. or you can spread out the 10 weeks by doing 1 interval workout each week (u get more recovery too). but either way you definitely need intervals early, not just during the last 10 weeks. good thing your distance is 2.4 so your intervals should only be 200/400/800 (since 1k will be going slower than race pace) and my newest plan is 8wk not 10wk(2 years ago haha)
Thank you very much. I just got the new updated version of your program. I noticed there are no 1-1.6km runs anymore. Would my aerobic capacity still develop with only 200/400/800 intervals? I don't have a problem running at my desired pace but maintaining it over a longer distance.
I forgot to mention that I also need to prepare sprinting for my exam (20m max speed sub 2.50s). Can I also squeeze sprint training during these weeks?
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?
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!
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!
usually rest should be shorter than the interval duration. (except 200/400m reps) so for 1k u can do 3mins rest. and cut that down to 90s or 2min when youre closer to race.
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
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?
I used to powerlift and my squat PR was 160kg (high bar) so that's pretty good for a runner I think and now I quit training legs for running so should I run intervals or should I keep building my aerobic base? I always had big legs and was one of the sprinters in school but my aerobic ability sucks, my 5k is 29 min and my 1k best is 3:55 (probably 3:30 now cuz I improved a bit since the last time I did 1k best)
@Aaroiseverything hey bro i just did 12 x 200 and i was sagged out haha..... Cant hit the 16 sets and also my avg timing was abt 36seconds per 200m..... Hard siol
also agree with adee, running faster than LT will also improve LT but thats like a secondary benefit. and obviously LT specific workouts will improve LT the most. eg. 5x1.6km why? because you spend longer time at your LT pace.
Hi I’m a young teenager my best time for 2.4km on a hilly grass course was 19:40 (pretty bad ik) I get gassed out quite fast when running and my overall speed and endurance is bad, as a beginner should I just follow this video or is there anything else so should know? Should I break it into reps first like you said and then rest until I’m good to go or should I run the whole 2.4k at once cause that’s what we do at school in cross country (we do 3 laps of 800m, but don’t stop)
maybe train toward a 14 or 15min 2.4km goal first. adjust the paces of the intervals according to the calculator. for total beginners, perhaps hard intervals only once a week rather than twice. and include an easier longer run too.
what about my easy run pace? should i follow the pace given in the calculator with my current 2.4 pb or should i follow the pace thats given with a timing thats 30s faster than my 2.4 pb?
for easy runs, it's below 65% of maximum Heart rate. you shouldnt follow the calculator. i think you can do 30s faster than your 2.4 pb. so the training will at least push you.
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?
I think the plan is has very little mileage cos i dont wanna make ppl do high mileage 😂😂 but if u have more weeks to train, gradually increase the warm ups, cool downs and long run distances
HI!! May I know resting for 2min-3mins between each rep is it advisable? A lot of my friends keep saying 1:1 is the best way. What are your thoughts and advise? 😁
your rest should be shorter than your rep. so if you are doing 1k you should be resting 3mins or below. then as u get closer to the race u can rest for 1min or 1.5min
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
Hey sir, ty for sharing which is so helpful. I prepare myself for the exam 2400 mt in 12 minute but I have started to run last 2 weeks only(Im so weak).I did last day 2400mt in 16 min but half jogging and I was dead at the end. Which process should i follow ? exam gonna be in 1 week. should rest or should i go 1 more 2400 mt
@@aaroiseverything ty sir, best wishes. good luck ! (probably im gonna mess it up at the exam) today i just came from running. i did only 1200 mt in 5 min then i could only walk. anyways thank you so much !
definitely will make faster progress. but if u never ran before, injury risk is high and your 5 days of intervals won't be much quality. even pros only do 2-3x of intervals a week.
I think just pace yourself correctly so it doesnt hurt too much until you slow down. I dont really have gd mental tips. But its better to train so that the race doesnt hurt so much.
@@aaroiseverything Ohya I want to ask one more thing. Does the speed matters at this point ? E.g. whats the slowest I can go to make sure the training is effective ?
really depends how fast your intervals are. if you run your 200s in 40s instead of 45s you should see improvement faster. beginners in general improve really fast as compared to seasoned runners :)
Hi Aaron, i tried 6x400m last night and my legs are super sore today. If my legs are still sore on my alternate day,do i still continue with training or keep resting?
Btw i wanna ask, if i managed to 7x400m within 1.25(9 min goal) the last 3 sets my legs are dead, do i continue the last 2 set regardless of the timings or end for the day? For today, i managed to do 8x200m within 40s (9 min goal) i stopped the 6x400m training and wanted to start from the 200m plan. Will try again on 26 Feb. Loving your plan so far 💪👍
Hi Aaron Im planning to hit 9 ,im for my 2.4km as my current PB is 10 min. If im not able to do 10x400m can i start at 4x400m and slowly build up from there? Great video thanks so much man
![CAMPปลิ้น | EP.82[1/2] แก๊ง 3 สาวเพื่อนซี้บุก CAMPปลิ้นครั้งนี้ห้ามเสียอาการ](http://i.ytimg.com/vi/_6WUjXHe1TM/mqdefault.jpg)
Wah .. if i knew that long ago i would have passed my 2.4km with flying colours ...
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
1. the strength suppose to help your thursday run. so if your schedule allows it, try to do the strength on tues!
2. depends which week but 200m reps will be preferred.
3.a very short light jog and leg stretches.
4. i mean do squats a few days before 200m intervals.
Welcome n all the best!!
@@aaroiseverything thank you so much for the prompt response. 👌✌
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. 👍🏻
1min every month is quite large haha. maybe for the first month but aftet that should be harder to decrease.
15 to 10mins is quite far so i suggest trying the paces for 13min first. if comfortable then try the 11 and 10min paces.
ill try to put my 400s after 200s and 800s after 400s
@@aaroiseverything definitely is huge.. either way, will see how much i can progress in the upcoming months. Thanks, appreciate the help!
what are your thoughts on heart rate monitor training? running easy runs based on the heart rate reserve calculation?
heart rate is not good for intervals cos it starts low and ends high each interval. its good for easy runs to prevent you from running too fast.
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
Yeah no problem. Some people do both in 1 day too
Hi bro how to record the timing? any affordable watch or equipment we can use?
any watch with stopwatch function is fine!
Hi aaron im currently training for my ippt im ns, you mentioned in a previous comment that rest should be shorter than interval duration except 200m. how much rest do you recommend for 200m intervals?
1 to 2mins ? If you push harder, u rest a bit longer
Hi Aaron, would you recommend throughout the running plan to include recovery runs between workout days to keep up a higher weekly mileage? Or should it be 100% rest? Thanks!
over time, you probably want your mileage to increase. u can achieve this by extending your warm ups, cool downs, making your long runs longer and also recovery runs. so really depends how busy you are. if u only have time for 3 workouts a week then u dont need a recovery run.
@@aaroiseverything I see - because I've been keeping up weekly mileage of 50km or so of slower base runs and some LT/anaerobic workouts (Garmin suggested). So will it be ideal to still be including recovery runs on top of your recommended workouts to hit 5-6 running days in preparation for IPPT if not too sore? Thanks!
@@macemaster124578 yeah sure!
Hi Aaron, at this moment, I am able to do 16 x 200m
Also, personally i felt during the 2 min rest, I felt very comfortable recovering for the next set, was just wondering the rationale on rest time because the rest felt long, such as a 1:3 work rest ratio
@@joashphoon1248 wow great job! if it feels too easy u can increase the pace. maybe u can do 37-38s. hmm yeah you can skip the first few weeks and repeat the later weeks if u have time.
the long rest ratio is so that you can recover and do a fast interval again.
Why do you use repetitions instead of intervals?
i got really fast doing reps. if youre doing 2.4 only then reps will make you fast very quick
Is it OK to fast walk instead of running on Sundays to keep my HR around 65%?
i still think its better to do a verrry slow jog than walk 😅
@@aaroiseverything ok because 7.5km/h (8:43 min/km pace) is my fast walk. 8km/h or 7:30min/km pace would be a light jog, but my HR skyrockets to +150BPM in Threshold zone...
The place I run is around my old primary school which is basically 1.2KM one whole round so 2 rounds will be 2.4km. My goal is 12 - 13min for my IPPT and after I used the website, it says 600m repetition is 2:50. So am I supposed to run under 2:50 for that 600m then rest [ jog ] for the other 600m? Then repeating this cycle one more time? Thanks! My IPPT is coming next week so I have to try get my timing goal of 12min soon
you mean the vdot calculator website? yeah you can do something like 6x600m at 2:50min with 2-3min rest
@@aaroiseverything when doing this run, must my total dist be 2.4km only or I can increase the distance to 3.6, 4.8 of 600m run + 600m rest so like 6 x 800 etc since I did 3.6km Easy Run yesterday so today I will increase it to 4.8km of 600m run + 600m rest
@@xgallium2625 yeah you can increase it to be more than 2.4k. your rest doesnt have to be the same distance as your interval.
@@aaroiseverything After the run, I wasn't able to get under 2:45 for that 600m, 2mins already and I am only 300m. Maybe I should run faster but I am not sure how much effort/strength I must put into that 600m run.
@@xgallium2625 how many are you doing?
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!
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?
according to jack Daniels, he uses the term repetitions, intervals, threshold to mean different intensities of running. but all are intervals actually.
Why 16 * 200 isn't that more than 2.4km?
16 is only 2 laps longer than 2.4km (3.2k total only)
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
Oh yeah thats a bit more rest for someone who never ran before
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!
you should still be doing intervals every week. you can do the 10 weeks twice. or you can spread out the 10 weeks by doing 1 interval workout each week (u get more recovery too). but either way you definitely need intervals early, not just during the last 10 weeks. good thing your distance is 2.4 so your intervals should only be 200/400/800 (since 1k will be going slower than race pace)
and my newest plan is 8wk not 10wk(2 years ago haha)
Thank you very much. I just got the new updated version of your program.
I noticed there are no 1-1.6km runs anymore. Would my aerobic capacity still develop with only 200/400/800 intervals? I don't have a problem running at my desired pace but maintaining it over a longer distance.
I forgot to mention that I also need to prepare sprinting for my exam (20m max speed sub 2.50s). Can I also squeeze sprint training during these weeks?
@@userneron288 for 2.4 i believe 800m is the longest interval needed to do. for 5k its 1k intervals. 10k its 1.6k intervals.
@@userneron288 im not sure what would improve 20m speed? maybe squats haha
do you always rest 2.5 min between sets?
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?
Yeah a 30s drop is quite realistic as a beginner.
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!
cool! have fun!!
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!
usually rest should be shorter than the interval duration. (except 200/400m reps) so for 1k u can do 3mins rest. and cut that down to 90s or 2min when youre closer to race.
how much rest for 800m intervals?
Around 1-1ratio. 3-4mins
about timee, last time i peaked 8 08
woww fast!!
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
Oh i think i replied you on ig
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?
You should start with the test first. But at least do some runs before that haha 😄
I used to powerlift and my squat PR was 160kg (high bar) so that's pretty good for a runner I think and now I quit training legs for running so should I run intervals or should I keep building my aerobic base?
I always had big legs and was one of the sprinters in school but my aerobic ability sucks, my 5k is 29 min and my 1k best is 3:55 (probably 3:30 now cuz I improved a bit since the last time I did 1k best)
yes sounds like you need to do longer intervals since your sprinting ability is already there! 👌
@Aaroiseverything hey bro i just did 12 x 200 and i was sagged out haha..... Cant hit the 16 sets and also my avg timing was abt 36seconds per 200m..... Hard siol
just extend the rest for the last few sets if you need!
Hello Aaron, if i buy your 2.4km training plan, does the training plan will be share on the email after payment?
nope it will be automatically downloaded after payment. if it doesnt u can email me haha
Hey bro, so nonid do lactate threshold workouts anymore?
doing interval also improve lactate treshold, but not as define as treshold workoht
that's why this video only for 2.4k hahaha. i didn't see much improvement when i do LT work also.
also agree with adee, running faster than LT will also improve LT but thats like a secondary benefit. and obviously LT specific workouts will improve LT the most. eg. 5x1.6km why? because you spend longer time at your LT pace.
Hi I’m a young teenager my best time for 2.4km on a hilly grass course was 19:40 (pretty bad ik) I get gassed out quite fast when running and my overall speed and endurance is bad, as a beginner should I just follow this video or is there anything else so should know?
Should I break it into reps first like you said and then rest until I’m good to go or should I run the whole 2.4k at once cause that’s what we do at school in cross country (we do 3 laps of 800m, but don’t stop)
maybe train toward a 14 or 15min 2.4km goal first. adjust the paces of the intervals according to the calculator. for total beginners, perhaps hard intervals only once a week rather than twice. and include an easier longer run too.
@@aaroiseverything Ok thanks for the fast reply, appreciate it!
what about my easy run pace? should i follow the pace given in the calculator with my current 2.4 pb or should i follow the pace thats given with a timing thats 30s faster than my 2.4 pb?
for easy runs, it's below 65% of maximum Heart rate. you shouldnt follow the calculator. i think you can do 30s faster than your 2.4 pb. so the training will at least push you.
Hello what is the recommended rest run ratio for intervals? Based on Jack Daniels?
yeah kinda. he says for Reps workouts, do a longer rest.
Hi Aaron, how long should my rest be in between my 400m intervals?
usually people do 1-3mins
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?
tbh i should be squatting a lot heavier but at least equivalent to your body weight.
Hello Aaron, my 2.4km exam will be in 6/7 months next year. How do i improve your 2.4km 8 week plan?
I think the plan is has very little mileage cos i dont wanna make ppl do high mileage 😂😂 but if u have more weeks to train, gradually increase the warm ups, cool downs and long run distances
@@aaroiseverything okay, the interval structure i just keep it the same? Should i decrease time rest or train more faster pace?
HI!! May I know resting for 2min-3mins between each rep is it advisable? A lot of my friends keep saying 1:1 is the best way. What are your thoughts and advise? 😁
your rest should be shorter than your rep. so if you are doing 1k you should be resting 3mins or below. then as u get closer to the race u can rest for 1min or 1.5min
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
13:30 to 11:30 is pretty doable! it gets though from 9 to 8 to 7mins
Hey sir, ty for sharing which is so helpful. I prepare myself for the exam 2400 mt in 12 minute but I have started to run last 2 weeks only(Im so weak).I did last day 2400mt in 16 min but half jogging and I was dead at the end. Which process should i follow ? exam gonna be in 1 week. should rest or should i go 1 more 2400 mt
at most maybe you can do 1 more interval workout
@@aaroiseverything ty sir, best wishes. good luck ! (probably im gonna mess it up at the exam) today i just came from running. i did only 1200 mt in 5 min then i could only walk. anyways thank you so much !
hello, what do you think is the ideal bmi for running 9 min 30s for 2.4?
is there an ideal bmi for being a marathoner?
Not really, Bmi doesn't measure muscle percentage
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?
definitely will make faster progress. but if u never ran before, injury risk is high and your 5 days of intervals won't be much quality. even pros only do 2-3x of intervals a week.
@@aaroiseverything understood thanks I’ve been doing 5 km every alternate day and would like to transition to improving my timing 🤣
@@izlabel 👍 time to consider doing intervals :)
What are some mental tips you use to continue running when you are fatigued?
I think just pace yourself correctly so it doesnt hurt too much until you slow down. I dont really have gd mental tips. But its better to train so that the race doesnt hurt so much.
Hi Aaron, how about taper week leading to ippt? What's the recommendation. Half?
yup half of the reps, not the intensity. but if your ippt on mon-wed then no point doing workout that week
if im running outdoors not at the field, what do you recommend me to use for timing the 200m time.
i guess you can use timing and effort. better if you have a gps watch but its not the most accurate.
@@aaroiseverything oooh okay thanks
hello, when you run do you breathe through nose or mouth?
i try to breathe through my nose and out my mouth. sometimes im not thinking about that.
if i am a girl, how do i know my intervals time ?
dont think it matters since it really depends on your running fitness.
hello Aaron, how often should I test the 2.4km run?
I test only 1x or 2x a year haha
is it ok if I test at the end of every month to see progress since my race time for 2.4km is in 6/7 months? @@aaroiseverything
Hi Aaron, what about the rest Time
it's usually a full recovery around 2-3 mins
How much break do you take between the 16x200m?
about 2-3 mins
Hey boss 1 more qn, in ur trg programme u said 16x200m, then what does the 2.5min rest mean?
2.5min rest between each 200m
@@aaroiseverything i tot last time u say 1:1 work rest ratio? Will a 2.5min rest after a 30 sec sprint brijg my heart rate down?
@@limben4601 1:1 is for vo2 intervals anyway . for speed we need longer rest.
My friend run 2.4 km just 6 minute 46 second 😂
so fast!!!
@@aaroiseverything
Yes it’s true we are Gurkha from Singapore police force.
You can search in sg news brother ✌🏻.
@@aaroiseverything
His Name is Subash Gurung.
@@god.serra_ i saw him training at bishan stadium before!
Hi Aaron, is there any other way to judge "
its a pace where youre not breathing hard and can easily have a conversation. nope the calculators easy pace is still too fast
@@aaroiseverything ahh okay. Thank you so much for the alternative way of understanding 👍🏻
@@aaroiseverything Ohya I want to ask one more thing. Does the speed matters at this point ? E.g. whats the slowest I can go to make sure the training is effective ?
@@YR-up8vk nope. just time spent running
@@aaroiseverything alright thanks a lot!
Hi Aaron! How much improvement in 2.4 timing can beginners expect to see? Let’s say for the first 3 months and subsequently?
really depends how fast your intervals are. if you run your 200s in 40s instead of 45s you should see improvement faster. beginners in general improve really fast as compared to seasoned runners :)
What's the rest time for the intervals? like 16*200m
around 2mins. longer if you need to
@@aaroiseverything I see! Just checking why it isn’t a 1:1 rest cos aren’t we training vo2max?
@@MrFyce yup it's not vo2max training.
@@aaroiseverything oh but it seems faster than the interval pace, which is technically the vo2max pacing from ur prev vids!
@@MrFyce noo in the calculator intervals means vo2max. repetition is faster than vo2max
Hi Aaron, i tried 6x400m last night and my legs are super sore today. If my legs are still sore on my alternate day,do i still continue with training or keep resting?
yup you should rest!
Thanks man you are awesome
@@muhammadfariz337 update me on your progress!!
@Aaroiseverything will do thanks so much man.
Btw i wanna ask, if i managed to 7x400m within 1.25(9 min goal) the last 3 sets my legs are dead, do i continue the last 2 set regardless of the timings or end for the day?
For today, i managed to do 8x200m within 40s (9 min goal) i stopped the 6x400m training and wanted to start from the 200m plan. Will try again on 26 Feb. Loving your plan so far 💪👍
Hi bro whats the rest time for intervals?
Hi Aaron Im planning to hit 9 ,im for my 2.4km as my current PB is 10 min. If im not able to do 10x400m can i start at 4x400m and slowly build up from there? Great video thanks so much man
yup but short sets means it may not be a significant stimulus so I'd try to do more reps even for the first one. at least maybe 6?
@Aaroiseverything got it, thanks alot Aaron you the best