The 2.4km run is not long yet not short too, I just found out that for Navy Seals selection uses 2.4km (1.5 miles) run, one has to run with boots in 11min 30secs. That’s quite fast when you added boots to it. Well today I am going to share with you how to train 2.4km run and get IPPT Gold. I must say that this post is specially requested by a Facebook friend who asked me to how to train and get gold for the run! He saw my previous post “How I achieved IPPT Gold in 8 Weeks, So Can You!” and was inspired to do his best too.

So I think by writing a detailed training with some tips, it will be easy for you guys out there.

#### Step 1. Find out what is your IPPT Category for 2.4KM

I will be using my Facebook friend’s age (31) as example. Please go to the site here to calculate your Gold running timing. His Gold timing run range is 9min 20 sec (max) to 10 min 20 sec (minimal). The site even tells you how fast you should be running for 400M.

#### Step 2. Find out Average Speed Per 400M For IPPT Gold

For my Facebook friend, his average timing for 400M is 1 min 33 sec to 1 min 43 sec. Do use the site to find out.

#### Step 3. Find out Your Current Average Speed per 400M.

You have to run 2.4km to find out your average speed. For my Facebook friend, his 2.4Km timing is 12min 14 sec, which has roughly about 2min 2 sec per 400M. There is a difference of 21 sec to 31 sec per 400M.

#### Step 4. Plan Your 2.4Km Training Schedule

What we want to do is to train towards where you are now to somewhere 10 seconds faster per 400M. So for my Facebook friend, his training timing will be 1 min 52 secs/400M for start, then will move towards 1 min 42 sec/400M and finally to 1 min 32 sec/ 400M.

This will be a 3 month training program

**1st Week**

Monday: 3 x 800M at 3min 44sec. Then jog for 5km at 1KM/ 7min 30 sec speed.

Wednesday: 5Km jog at 1Km/ 7min speed.

Friday: 3 x 800M at 3min 44sec. Then jog for 5km at 1KM/ 7min 30 sec speed.

**2nd Week**

Monday: 3 x 800M at 3min 44sec. Then jog for 5km at 1KM/ 7min 30 sec speed.

Wednesday: 5Km jog at 1Km/ 7min speed.

Friday: 3 x 800M at 3min 44sec. Then jog for 5km at 1KM/ 7min 30 sec speed.

**3rd Week**

Monday: 3 x 800M at 3min 44sec. Then jog for 5km at 1KM/ 7min 30 sec speed.

Wednesday: 5Km jog at 1Km/ 6min 45sec speed.

Friday: 3 x 800M at 3min 44sec. Then jog for 5km at 1KM/ 7min 30 sec speed.

**4th Week**

Monday: 2 x 1200M at 5min 36sec. Then jog for 5km at 1KM/ 7min 30 sec speed.

Wednesday: 5Km jog at 1Km/ 6min 45sec speed.

Friday: 2 x 1200M at 5min 36sec. Then jog for 5km at 1KM/ 7min 30 sec speed.

**5th Week**

Monday: 2 x 1200M at 5min 36sec. Then jog for 5km at 1KM/ 7min 30 sec speed.

Wednesday: 5Km jog at 1Km/ 6min 45sec speed.

Friday: 2 x 1200M at 5min 36sec. Then jog for 5km at 1KM/ 7min 30 sec speed.

**6th Week**

Monday: Do full IPPT trial starting with Push Up, Sit Ups then 2.4KM. Rest for 20mins after static stations before 2.4KM. Note on the timing and also on the static stations.

Wednesday: 5Km jog at 1Km/ 6min 45sec speed.

Friday:3 x 800M at 3min 24sec. Then jog for 5km at 1KM/ 7min speed.

**7th Week**

Monday: 3 x 800M at 3min 24sec. Then jog for 5km at 1KM/ 7min speed.

Wednesday: 5Km jog. 1st Km at 7min speed, 2nd to 4th KM at 6min 30 sec speed. 5th KM at 7min speed.

Friday: 3 x 800M at 3min 24sec. Then jog for 5km at 1KM/ 7min speed.

**8th Week**

Monday: 3 x 800M at 3min 24sec. Then jog for 5km at 1KM/ 7min speed.

Wednesday: 5Km jog. 1st Km at 7min speed, 2nd to 4th KM at 6min 30 sec speed. 5th KM at 7min speed.

Friday: 2 x 1200M at 5min 6sec. Then jog for 5km at 1KM/ 7min speed.

**9th Week**

Monday: Do full IPPT trial starting with Push Up, Sit Ups then 2.4KM. Rest for 20mins after static stations before 2.4KM. Note on the timing and also on the static stations.

Wednesday: 5Km jog. 1st Km at 7min speed, 2nd to 4th KM at 6min 15 sec speed. 5th KM at 7min speed.

Friday: 2 x 1200M at 5min 6sec. Then jog for 6km at 1KM/ 7min speed.

**10th Week**

Monday: 3 x 800M at 3min 4sec. Then jog for 5km at 1KM/ 7min speed.

Wednesday: 5Km jog. 1st Km at 7min speed, 2nd to 4th KM at 6min 15 sec speed. 5th KM at 7min speed.

Friday: 3 x 800M at 3min 30sec. Then jog for 5km at 1KM/ 7min speed. (training with slight rest day)

**11th Week**

Monday: 3 x 800M at 3min 4sec. Then jog for 5km at 1KM/ 7min speed.

Wednesday: 5Km jog. 1st Km at 7min speed, 2nd to 4th KM at 6min speed. 5th KM at 7min speed.

Friday: 3 x 800M at 3min 4sec. Then jog for 5km at 1KM/ 7min speed.

**12th Week**

Monday: 2 x 1200M at 4min 46sec. Then jog for 5km at 1KM/ 7min speed.

Wednesday: 5Km jog. 1st Km at 7min speed, 2nd to 4th KM at 5min 45sec speed. 5th KM at 7min speed.

Friday: 2 x 1200M at 4min 46sec. Then jog for 5km at 1KM/ 7min speed.

#### Step 5. Take a Week Off But Still Jog.

This will be the 13th week where you just jog (7min 30 sec/km) and do lots of stretching. Book your IPPT test at Maju camp on a Saturday 4pm.

#### Step 6. Something That You MUST Do.

Here is a MUST that you have to do. Drink beetroot juice for the 3 days before the IPPT test. Beetroot helps to open blood vessels in the body, increasing blood flow and oxygen to places lacking in oxygen. You can drink apple, beetroot and carrot juice (ABC for short) too, as it taste better.

Take the juice on Thursday, Friday and Saturday (before IPPT test). I like to share with you a testimony of my friend who took the 1st Aug 2015 IPPT test with me. His 2.4KM timing 2 weeks before was more like 15min 10sec, but when he did his actual test, his timing was 13min 24 sec, which is like 1 min 30 sec faster.

Do take special note also for the other 2 stations (Sit Up and Push Up), as you will need to total the points accumulated for the 3 stations and have a total points of 85 or more. Please do train these 2 stations as well, cause I realised from my recent IPPT on 1st Aug 2015, that it’s not that easy for push ups and the aftermath is that you will feel heavy when you run.

#### Conclusion

The training is for the run only, so do add in your own training for the sit ups and push ups. Well I think this will help you in getting IPPT Gold. If you need more time, do adjust the training accordingly. I would suggest that you have a fitness trainer whose qualified, and I would recommend David Wee who is also my trainer. He will have a much better and customise training for you. By the way, his training is not free but affordable to an average Singaporean.

If you have any questions regarding the training, do share on the comment below. And if this has helped you, do share on social medias.

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