Running 2.4km

by Ng
(Singapore)

Hello, need to run 2.4 km under 12:30 min in one month. What running training should I do and what running technique should I use?

Answer by Dominique:

Thanks for your running training question. It is impossible to answer though.

I do not know anything about your current state of fitness, how much running you do or are willing to do, etc.

What I do know is that you did not leave yourself much time to get ready.

What I can do is give you some guidelines.

First, regarding running technique; it is important but at this stage, with so little time to your fitness test, it is more important to get you running, rather than dabble too much with your technique and confuse you too much with the details. What I would say is that you need to try to have an upright posture, regular breathing and smooth, quick turnover of your legs.

Second, regarding the training; if you are new to running, start your running with run/walks, i.e. alternate running and walking. It is important to get some mileage into your legs. E.g. something like 5-7 kilometer run/walks with less and less walking as you progress would be ideal. Problem is that you don't have much time and I can't assess whether you can do that at this stage or if that would lead to injuries. Do those run/walks at a comfortable pace. If you are at this stage, then definitely check my section with Beginner Running Tips for more information.

Do your running training at least three times a week.

In addition to that, some faster running would be good. I would probably only do that once you are capable of running 5km without stopping. In my opinion it is more advantageous for you to focus on distance first, then speed.
If you are already capable of covering the 5km without stopping, then check out my pages about tempo running, interval running and fartlek.

I hope this helps in getting you ready for your fitness test.
Also check some other Q&A about the 1.5 mile test in this section (just do a search on "1.5 mile").