This article will focus on how to increase speed for your 2.4km run.
The key to bettering your 2.4km timing lies in training the body specifically to work harder, adopting good running techniques and mental strength.
Let us bring you through the specific training methods to improve your 2.4km run.
If you are pushing hard in the final laps, your heart will be working at near maximal effort of over 90%. And by doing anaerobic training, it conditions you to run at that intensity for a longer duration. In contrast, endurance runs condition you to run at 70% - 80% HRM only, which is not specific to the intensity that you need to run at. To increase your speed further, you may need to condition yourself in running anaerobically. Time to start training specifically.
Anaerobic training includes interval runs, hill runs and fartleks. Interval runs are pioneered by famous German coach, Woldemar Gerschler for elite athletes' training and fartleks are developed by the Swedish to improve racing intensity.
All anaerobic training should be done at near maximal effort (more than 90% HRM) for positive training effect. Rest periods are catered in between each bout of hard effort to prepare the body for the next hard run. Rest periods, sets and distance can be adjusted to vary exercise intensity. As it is a high intensity exercise, it should be not be done more than twice a week with at least 2 days of rest in between each session.
Running economy comes from better body posture, higher power and increased muscular endurance. Running economy is achieved through running technique that includes arm swing, an upright torso and a strong push off with each foot strike. A conditioned runner is able to maintain good running technique and stride length for a longer duration as the muscles have higher endurance and are able to withstand fatigue.
For improvement in muscular strength and endurance, a runner can do circuit training that includes full body callisthenic such as push-ups and knee-benders. Callisthenic is a good form of exercise as it trains you to support your own body weight and requires minimum equipment which means that you can train almost everywhere! To train muscular endurance, recovery period between each station should not be more than 1 minute.
Greater power will increase stride turnover and length due to minimum ground contact time and a more powerful push-off with each footstrike.
And to gain power, you should do plyometric drills such as tuck jumps and vertical jumps. It must be done when the muscles are fresh as each repetition requires good form to produce maximal force in minimal time. Therefore, it is advisable to rest 2 to 3 minutes between each set and to do it before other physical activities. To prevent injuries, beginners should keep to a total of 80 foot-strike per session and squat 1.5 times their own body weight before progressing to plyometric drills.
Stretching
Dynamic stretches perform before the main activity provide the body with physical cues through rehearsal of movements similar to the main activity. Athletes also benefit when the muscles are dynamically stretch through a bigger range of motion, increasing flexibility specific to the main activity. At the end of the main activity, static stretches should be conducted to relieve muscle tension, remove accumulated lactic acid and improve blood circulation. Each static stretch should be held more than 30 seconds for it to be effective.
Elite athletes have to use mental skills to bring out the best in them, so can you. Replay positive images of yourself running strongly and having a good race. Also, have positive self-thoughts such as “I'll do my best” and “I'll endure”. Importantly, focus on the controllable things like consistent breathing and securing the shoe laces.
Conclusion
All these tips and pointers can only be turned into actions if you have the self-discipline to train regularly. Proper time management will help you in this aspect. Attached with this article is a sample training programme for you to follow and incorporate in your schedule. A good and effective training session should take less than an hour of your time. So train SMART! GOOD LUCK!
Interval Runs
Fartleks
Conditioning
Step-ups
Circuit
Plyometrics
Active Recovery
Below: Front bridge
Top: Split Jumps