How to run a sub 8 min 2.4km

xNiCo SG

Hi guys!

I am a Sec 4 Student and I would like some advice on how to run a sub 8min 2.4km. I am currently in floorball and I run a 8min45sec 2.4km, but I would like to run sub 8 by the end of the year as when I go JC, I want to make it to the cross country first team. I train myself about 3 times a week and have represented my school at the national cross as our school does not have a cross team. From what I hear, sub 8 is like the norm in JC cross and I really want to be able to take part in competetions at the start of JC and not be relegated to the side. However, the problem is that its my o's this year and I can at most afford to train2-3x a week. Once my o's are over, I can afford to train everyday, and even 2x a day if possible. Is this a realistic target by the end of the year? Also I am thinking of joining Wings Athletics Club or Swift Atheletics Club, anyone can gimme some insight on the benefits of each? Thanks alot guys :)

TehJarVu SG

i oni know many ppl drop dead running, be careful

foreveralone SG

I only know when I was in army, the fastest guys in my battalion were running sub 7 timing.. pretty insane IMO

Jacky Woo SG

eat banana before you run 2.4km. it helps trust me.

Kuali Baba SG

Run a lap within 1 min 15 s, then rest for 2 minutes (3 if you can't run the next lap within that time, you can shorten it in the future). Do this 6 times.

When you get used to it, shorten the rest period, or try running 2 laps within 2:30 (thrice), or 3 within 3:40 (twice).

Don't underestimate the importance of recovery between trainings.

βέτά SG

Tie a sausage to your backside and release a German Sheperd.

xNiCo SG

Thanks for the advice guys! :) Def gonna give interval training a try