How to get gold standard for your 2.4km IPPT run

The 2.4km run is the toughest station for most, if not all guys taking the IPPT. The table below shows the timing you'll have to meet for different age categories.

To achieve the gold incentive of $400, you'll need a basic running fitness. Do not expect to hit the timing by running intensively for 1 month if you haven't been running for more than a year and your current 2.4km timing is more than 2 mins off the gold standard.


It'll be probably be better for you if you aim a slightly lower standard such as pass or silver and once you have achieved that target then slowly increase the training intensity.


2.4km - Aerobic and Anaerobic systems


Ever experienced those lactate-laded legs that wouldn't move during your 2.4km run? The 2.4km run combines the use of both aerobic and anaerobic energy systems. Anaerobic exercises means the muscles "burn" glucose "without oxygen". You will be tapping into your anaerobic system after 2 minutes or so.  

The table above shows the anaerobic zone which is about 80-90% running effort. Unless you're a Olympic runner, you should be at your anaerobic zone when you're running your 2.4km under gold standards timing. The idea of training is to increase your anaerobic threshold (AT) so you will be able to achieve a better timing for your run.


What is Anaerobic Threshold?



The AT, also known as the lactate threshold, is the point where lactate (lactic acid) begins to accumulate in the bloodstream.

The AT varies from person to person, and, within a given individual, sport to sport. Untrained individuals have a low AT (approximately 55 % of VO2 max), and elite endurance athletes, a high AT (approx. 80 - 90% of VO2 max). You can train your body to remove lactate better and to juice up the aerobic mitochondrial enzymes, thus raising the AT.



How do you increase your Anaerobic Threshold?


You will need to do circuit training or Fartlek ("speed play" in Swedish). If your training is plain aerobic running for 45 minutes everyday, it will NOT help you to get gold. Fartlek will increase your AT and your body will be more adapted to removing lactate better which means you will reach the anaerobic zone at a later stage of your run. A good example of fartlek training is shown below. 


Run 400m in 1:30min
Rest 1:30min
Repeat another 5 times
Total distance covered = 2.4km


You can adjust the timing accordingly, if 1:30min is too short you can increase it to 1:35min or 1:40min. The key objective is to meet the timing for every round of your interval training.


You can also try 800m intervals, or a 200m, 400m, 800m 400m, 200m pyramid. If you continually push yourself into a lactate burdened state it makes your body adapt. The fartlek is a high intensity training and it'll be good to have a training buddy with you. Not only it's easier to complete the training with a buddy but it will also make it less likely that you'll skip the training. And always remember to do a proper warm up before the exercise.



More Tips


Drinking tea or coffee might help some runners to achieve a better timing. Check out How Caffeine Affects Runner.


Have a good night rest before the test.


I've achieved 6 consecutive IPPT commando standard gold and everytime the 2.4km is still a killer! So train hard and good luck for your IPPT.


One last note. The 2.4km route is slightly shorter at Maju Camp. I've measured the 6 rounds inside the MT line using my Nike+ watch and it's shorter than 2.4km :)


Reference taken from 
1. http://www.rice.edu/~jenky/sports/anaerobic.threshold.html
2. http://en.wikipedia.org/wiki/Fartlek
3. http://en.wikipedia.org/wiki/Anaerobic_exercise
4. http://www.runtheplanet.com/trainingracing/nutrition/caffeine.asp


Please email me at fb.sgtrainer@gmail.com if you have any queries. I'll be more than willing to help.