for a start of cos you have to practice running lah...
go short distance first maybe 1 km... you have to really run fast not jogging like you can still talk. This is speed training... do it twice a week. When you run, you have to push yourself. But if you are not sure about your own physical condition or have not run for long time... just dun over stress.. maybe do a shorter distance. Remember to tilt your body forward when you run.
No point doing 5km run just to train for 2.4km test.. they are diff type of run. 5km build endurance while fast and short distance train speed. Endurance is important but in IPPT, speed decide pass or fail. you get the idea?
lastly.. lost some weight if you think you are heavy :bsmilie:
yah...guess that should work...jumping my weak point largely because of my flat feet (which means go photo shooting = come home with aching legs :sweat: ) jumping shocks my knees more than those with normal arches, so improvement comes in teeny weeny mm (not even cm! :bsmilie: )maybe i should just practise more :think: