Running for Recruitment
by Anish
(Palakkad, Kerala, India)
I am running for an army recruitment which consists of a 5km run in 24 minutes. It will be about 1.5 months from now.
What should I do to achieve my goal?
Answer by Dominique:
Hi Anish,
Thanks for your running question.
Well, I don't know what your starting point is, e.g. are you able to run 5k at the moment and if yes, how fast do you do it or can you barely run a mile?
My general tips are:
Run Long and Slow
Start working on being able to cover that distance, preferably more. You can do this by running slowly or via a combination of running and walking.
Completely tired after 5 minutes of running, then just take a walking break for a while. Then when you have recovered, start running again.
Persist with this, you will have to build up your stamina such that you can run those 5kms easily.
Also Do Some Faster Running
5km in 24 minutes is not super fast, but it is faster than easy running for most people. So you will need to get used to running that pace and running faster than that as well.
You can do some interval running, tempo running and/or fartlek.
Every running speed will help you in a different way. A bit of an issue is that you only have six weeks to do this which is very short to condition yourself, but you need to give it all you got.
If possible, cross-train
You are in a difficult situation. You need to get fit, but there is not that much time to do it. I would almost say: make sure you run every day. But that is so dangerous, because you risk some serious running injuries if you go from hardly any running to running every day of the week.
So do as much running as you can do (4 times a week would be a good minimum), but on off-days do not sit still. Swim, walk, cycle, etc. Make sure you are active whilst giving your running muscles a break.
Take Care in Last Two Days
Make sure you take a bit of a breather the two days before your big race. A little bit of easy running is fine, but tough training should be avoided; you do not want to get to your big test with heavy legs!
I hope these general guidelines help you in achieving your goal.
Best of luck.
Kind regards,
Dominique
Helpful
Resources
-
Beginner Running Tips
Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.
-
Running for Weight Loss
Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.
-
Running Training
The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.
-
5k Running Tips
The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.
-
10k Running Tips
The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!
-
Marathon Running Tips
The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!
What's New?
-
Guide on How to Treat Black Toenail | Best Running Tips
Discover effective and easy ways to treat black toenail. Understand causes, symptoms, prevention methods. Visit best-running-tips.com now to learn more. -
Pain in Heel When Running - Common Causes, Treatment and Prevention Strategies
Have you got some pain in your heel when running? Check out this page to learn about common causes, what to do about your heel pain and when to visit the doctor. -
Common Running Injuries: Causes and Treatments
In this section of Best Running Tips I will tell you about the most common running injuries. Learn about them so you know how to prevent them ! -
Foot and Ankle Strengthening Exercises
This short article provides a list of foot and ankle strengthening exercises that can improve your foot stability and prevent heel pain when running. -
First Marathon for Older Runner
I am 68 years old. I have been a runner for 33 years doing mostly 5 and 10K race with one half marathon. I usually run a 5K in 25-27 minutes and the