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2.4km Run

Instructions

Run 6 rounds around a standard track

 

Common Wrong Techniques

  1. Looking at your feet while running

  2. Landing on your toes or heels

  3. Your feet are not pointing in the direction you are running

  4. Arms are too close or too far from your chest

  5. Swinging your elbows

Correct Techniques

  1. Look at the ground approximately 15 feet in front of you

  2. Land on the middle of your feet and push through till the toes

  3. Point your feet in the direction you are running

  4. Arms should be at waist level and your upper arm and forearm should be at 90 degrees

  5. Swing your shoulders

 

Scroll below for important tips to help you reach your target timing

2.4km run

shuttle run

pull-ups/

inclined pull-ups

sit and reach

standing broad jump

sit-ups

overview

Video courtesy of SPF New Media

Tips and Busting Myths

What is Fartlek training?

  • Fartlek is Swedish for "speed play"

  • Fartlek running involves varying your pace throughout your run, alternating between fast running and slow jogs

  • After a run, slow down to a jog until your breathing has returned to normal and then start running again

  • e.g.3 min run, 1 min jog, 3 min run, 1 min jog, 3 min run

Benefits of Fartlek training

  • Increase in cardiovascular efficiency

  • Increased tolerance to the build-up of lactic acid

Fartlek Training

(e.g. 400 meters under 1.45 minutes)

What is interval training?

  • Breaking down the entire run into smaller distances

  • e.g. 400 meters under 1 minute and 45 seconds)

Benefits of interval training

  • Learn how to run faster to improve

  • Know what it feels like to speed up

  • Able to maintain your goal running pace over a shorter distance

  • Stimulate your anaerobic system

  • Avoid injuries caused by repetitive aerobic exercise

  1. All runners need a strong, durable core

  2. Increases stability when running

  3. Reduces the stress on your joints while running

Interval Training

Myth 1: Running at a constant pace is better than speeding and then slowing down

 

Truth 1: Running at a fast speed at the start allows you to shorten your timing

 

Explanation 1: According to a research done by the University of New Hampshire, 8 out of 11 runners ran their

5km run faster when they ran their first 1.6km 6% faster than usual. Also, runners who ran at a constant speed were the slowest, averaging up to 32 seconds slower than their quick-start competitors. Although those who ran faster during the start slowed down more, those who ran at a constant speed still could not make up for the distance and timing lost at the start

 

 

Myth 2: Running is just running, there is no correct way to run

 

Truth 2: Running with the correct posture can reduce chances of injury and most importantly can even quicken your running speed

 

Explanation 2: For instance, running with your heel hittting the ground or extending your legs completely while landing can over stretch your ankle, lower back and hips.

 

 

Myth 3: Warm ups are not important before and after running

 

Truth 3: Warm ups can decrease your timing and prevent built up of lactic acid in your legs after running, decreasing your chance of soreness

 

Explanation 3: Warm ups help to increase your heart rate and breathing rate which are essential to provide enough oxygen for aerobic respiration. It is a way to tell your body to prepare itself to undergo vigourous activities. By warming up after running, it helps to recover the oxygen debt which is the built up of lactic acid in your legs due to anaerobic respiration.

BEFORE YOU GO...

We deem it important that you know exactly what you're doing and which muscle it is you're exercising every step of the way, so please refer to the image below.

from www.britannica.com

Warm-up Exercises

Leg Up Hamstring Stretch

  1. Lie flat on your back with the sole of your foot touching the floor

  2. Lift your right leg in the air

  3. It is alright if you are unable to straighten your legs but your flat surface of your feet should be facing the ceiling

  4. Slowly straighten the legs as much as possible

  5. Repeat with left leg

Primary muscle: Hamstring

Type: Stretching, Isolation

Standing Hip Flexors

  1. Start with your forearms and toes on the ground

  2. Your elbow should be directly below your shoulders

  3. While looking at the floor, keep your body straight and stiff

  4. Maintain in this position for the specified time

Primary muscle: Quadriceps

Type: Stretching, Isolation

Standing Hip Flexors

  1. Start with your forearms and toes on the ground

  2. Your elbow should be directly below your shoulders

  3. While looking at the floor, keep your body straight and stiff

  4. Maintain in this position for the specified time

Primary muscle: Quadriceps

Type: Stretching, Isolation

 Exercises

Plank

  1. Start with your forearms and toes on the ground

  2. Your elbow should be directly below your shoulders

  3. While looking at the floor, keep your body straight and stiff

  4. Maintain in this position for the specified time

Primary muscle: Rectus Abdominus

Secondary muscle: Deltoid

Type: Isolation

Why plank for running

  • Trains your endurance

  • Essential for cardiovascular endurance

Sit-ups

  1. Lie on your back

  2. Your knees are bent with the sole of your feet touching the ground

  3. Cup your ears with your hands

  4. Tighten your abdominal muscle as you attempted to bring your chest towards your legs until you are in an upright seated position

  5. Return your upper body to the floor

Primary muscle: Rectus Abdominis

Secondary muscle: External Obliques

Type: Isolation

Crunches

  1. Lie on your back

  2. Your knees are bent with the sole of your feet touching the ground

  3. Cup your ears with your hands

  4. Slowly curl your shoulders up from the floor about 30 degrees (do not go all the way)

  5. Return your upper body to the floor

Primary muscle: Rectus abdominus

Secondary muscle: External Obliques

Type: Isolation

Step Ups

  1. Stand upright with your palms facing the side of your legs

  2. While exhaling, lift your right foot onto the platform (bench or stairs are preferred) and extend you're the knee of your right leg while lifting your left leg on the platform

  3. While inhaling, step down with your left leg by flexing the hip and knee of the right leg

  4. Now both of your feet should be on the ground

  5. Repeat for the specified time

Primary muscle: Quadriceps

Secondary muscle: Gluteus Maximus, calves

Type: Compound

Jumping Lunges

 

  1. Start by bending your front leg at a 90 degree angle while slightly bending your back leg which should be behind you

  2. Jump

  3. While jumping, swap your legs in the air by moving back leg in front, and front leg in back

  4. Ensure that your chest and torso is in a upright position

Primary muscle: Hip flexor

Secondary muscles: Gluteus Maximus, quadriceps hamstrings

Type: Compound

Tuck Jumps

  1. Start by standing up with your knees slightly bent

  2. Hold your hands in front of you at chest height with your palms facing the ground

  3. Rapidly drop in to  a quarter squat and immediately explode upward

  4. While jumping, ensure that your knees are travelling towards your chest

  5. You should try to lift your knees as high as possible to touch the palms of your hands

  6. Land by re-extending your legs and bend your knees to absorb the impact of the landing

Primary muscle: Gluteus Maximus

Secondary muscles: Hamstrings, quadriceps, calves, hip flexor and rectus abdominus

Type: Compound

Skipping

(if you don't have a skipping rope, just continuously jump as if you have a skipping rope)

 

Why skip for running

  1. Increases your cardiovascular endurance

  2. Increases your heart rate for stamina

Why Train Core for Running?

© 2014 Project Fit and Hwa Chong Institution  by Melvin Koh Wei Kiat | Tan Keong Sing Isaiah | Teo Xin Hui | Daniel Hong Zhihao

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