hi, guys. i just stumbled across this forum. this is an
interesting topic that i've spoken to my coy about durin ICT. i'm
no atheletic guru but i think i've got a decent system in place
which has not failed me. i'm 34 this year and since enlistment till
now, i've managed to keep my 2.4 timing to below 9.30. there are no
short-cuts. this is wot i do:
1. slope training - this strengthens ur muscles considerably. try
running up n down mt faber, kent ridge etc. this is the foundation
of my trg routine. so long as u don't stop, no matter how slow u
jog up, you'll see ur stamina make massive improvements.
2. do it scientifically: if u want to burn fat, need to run for abt
40 mins at 60% of MHR (maximum heart rate. calculated by 220 - ur
age. e.g. if you're 20, MHR = 200. 60% = 120); if u want stamina
which is wot u need for 2.4, run at 90% MHR for abt 20mins each
workout.
3. fartleg trg: like someone mentioned, u sprint 100m, walk 100m,
sprint 100m... do this for 3-4 rounds 3 times a week. then on wk2,
sprint 200m, walk 100m... wk3 sprint 300m, walk 100m. get the pic?
keep at it till u can v comfortably fast-stride 1.2km.
4. breathing: force ur body to adapt to lesser O2 by just breathin
in n out thru ur nose when u train. don't use ur mouth. yeah, this
if tuff but ur body will learn to adapt faster to lesser air. then
on race day when u open ur mouth, it'll be like a forced induction
turbo on a WRX - u'll be wondering where all that energy suddenly
came from. it's just like long distance atheletes who train on
highlands b'cos O2 is rarer up there. when they come down to race,
the haemoglobin levels in their blood (i.e. the funky stuff that
transports O2 from ur lungs to ur muscles) are higher than average.
same principle.
4. diet: no need lah - this aint the marathon. anything goes. just
dont pig out a few hrs b4 u run esle u get cramps of puke on ur
PTI's new shoes.
i start to train abt 8 wks b4 IPPT. the rest of the yr, just a
light jog once a wk. remember, train safe - dont push urself too
hard if u haven't done this in a while. go slow but build it up.
also, forget abt treadmills. they're crap cos u don't push urself
hard on them. nothin beats the real road. give urself a realistic
timeframe to train of say 8-12 wks. try the above n let us know how
u fare.
have fun.