I Need to be Able to Run 2.4K in Four Weeks but I Can't Run One Can You Help?

I need to run 2.4k in four weeks can you help? It's for the army.


Answer by Dominique:


Hi there,
Thanks for your question about running 2.4k. This is not an easy situation. I don't completely understand why you have let it get to this point.

It would have probably been wiser to start off your running training a bit earlier than now.





If you are currently not even able to run one km, I would recommend the following steps:

Run at least four times a week for the next four weeks.

Use a run/walk approach, i.e. alternate running and walking. It's an excellent way to run more than you can actually do due to the walking breaks.

Build up the running component and build down the walking component.

Aim to go for longer than 2.4km. You give yourself a much bigger chance for success if, by the end of the four weeks you are actually able to run 5k (for example). Only if you can cover the 2.4k quite easily you then have the required stamina to also run it fast.

Live like a monk for a month. No smoking, no alcohol, no sweet treats. Every pound you lose will make you a bit faster and fitter.

Hope this helps. I am actually writing a 1.5 mile / 2.4k book at the moment, unfortunately it's not going to be ready in time for you.

I can provide further help via my coaching service at Best Running Coach.

I am wishing you best of luck and hope you make it. Leaving it this late, you have given yourself a big challenge. Nevertheless, best of luck.

Kind regards,
Dominique

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