2.4 km run test i need help preparing
Last edited by Bazrazmataz; Jan. 25/05 at 09:41 AM.
1 and 2: walk at a brisk pace for 5 minutes before your running training. After this, do a quick easy stretch of your calf, hams, quads, and lower back. After running, warm-down with a similar pattern, only allow more time and effort in your stretching.
3: 2.4 KM = 1.5 miles = 7.5 minute mile pace for minimum requirement. This means you need to run @ 8MPH (just under 13 KPH).
4: Run! You need to run a long run (3-4 miles) once per week and then 2 maintenance runs of 1 or 2 miles per week. And then once per week, try running up stairs or doing a hill run training.
Focus only on the things they will test you on (e.g. push-ups, pull-ups, sit-ups, swimming, and running)
Try not to eat before you run...I always get a stitch which ruins my run if I've eaten before hand...I like to go first thing in the morning before breakfast.
I usually eat around 8.30 i vist the gym at 11 and do weights first i do my cardio at 11.34
Well everyones bodies different I know that if I'm going to run after work...I'll have my lunch and try not to eat anything until my run...maybe small tiny snacks to keep me going but hours before the run.
the cramp can be a result of drinking sodas, try sticking to drinks without caffeine and that aren't carbonated. Also strech out your calves for a long time. Just doing the stretches doesn't do anything if you don't feel a difference. The wall push stretch is good, just move your leg to different places intil you feel something stretch that isn't an actual pain. after you find that spot, push hard against the wall for 20 seconds and then start to slowly bend your knee. I swear it works... I run Cross Country and I had both of the problems you have, and these fixed them... I have tons of calve stretches if you want them too. Also, if you need to eat beforehand peanut butter helps you not throw up
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