Since TS says you're weak at stamina, you should work
in improving your mileage.
Mileage refers to the maximum distance your body can clock. For
instance, if ur furthest distance at one run is 2.4km, then your
body mileage is 2.4km.
To be able to ace a 2.4km, 10km, 21km or even
marathon 42km, our body needs to clock the mileage of
at least twice the
actual race distance.
This is to ensure our optimal cadio capacity dont limit
only at the race distance and as such allowing us to run
with greater ease during the actual distance.
Increased mileage = Run with greater ease = Able to
increase pace = Better timing
So, if you wanna do very well in 2.4km, you must have run
4.8kms at one go at least once a week. Filtering in 4-5 other
sessions of easy runs, intervals etc. Since 2.4km is on track, u
may wish to try running actual 6 rounds twice per week or
more to stimulate the test day itself to prepare
psychologically.
Chris1988 pointed out a good point.
After gaining sufficient mileage, running below 9.44 is not totally
endurance but more of speed works.
To increase your speed for 2.4km, interval training helps.
eg: Simple Interval = 8X400 (with rest time btwn each
set no longer than your previous set of 400m timing)
Also, if u reached 9.44 eventually, congrats but dont stop the
momentum. Once a person stops running for 1 week, his Personal Best
(PB) timing will drop drastically. So dont waste all the hard
effort; even easy runs can help to maintain your
timings.
Fundamentally, work on mileage first before gaining progress on
speed.
All the best!
isnt this the same as my explainations...?
(my BMT last time trainings:
AGR - Ability Group Run and 30:60, 60:90
(Sprint:Jog))
but u work out the calculation details
though...
