Originally posted by eadwine
Sian failed ippt now must go RT!!! arrgghhhhhh :cry: :cry: :cry:
the feeling is damn sian...i know how you feel bro!
my trick is to do short distances but at a relatively fast pace. after so many years of slow running at long distances, it's only allowed me to fit into my college pants but did nothing for 2.4 timing.
Essentially 2.4 is a lactic endurance event. Think about it, the distance is just beyond what we would call short but not exactly what we would call long either. And the passing times don't allow us to jog leisurely yet we don't need blinding speed to pass. It's what I'd call the sian 1/2 distance.
Anyway my method of passing is to stretch out the training between 6 to 8 weeks but you must do it religiously or it won't work. I start week one with 3 rounds around the track. Let's say you're aiming for 12:00, which is reasonable to pass, then you'd do 2 min/rd for 3 rounds, rest a few minutes, then run again at the same pace. Usually I do 3 sets of this, then end off with a 1-round all out sprint.
Do this for 2 weeks (i.e 6 sessions), then increase to 4 rounds but keep the timing to 2 min/rd. so within 6 weeks, that should bring you up to 6 rounds at 2 min/rd, plus with all the 1-round sprints you've been doing, you can run well under 12-mins.
Try it man, it works. Anyway the 1st session of RT is IPPT I think, if you pass it, you release from RT straight away
andrew