Hi all,

I'm looking to improve my time for a 2.4K test I have to do in Feb. Any good ideas??

A lot depends on what you have done and how much improvement you want.

However, Running about 4-5 miles at a steady pace 3 times a week for the next four weeks would be a start, then consider some speed sessions, track or timed with a stopwatch with intervals of recovery.

There are quite a few threads about this and mostly say the same thing!

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Sub 45 minute 10k challenge from Marcus, accepted Race day TBC
All pressure is self-inflicted. It's what you make of it or how you let it rub off on you. Sebastian Coe
http://paceendurance.blogspot.com/

Read the posts from the other people in/joining the forces asking the same stuff.

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A baby matelot, I am.

"Fit for life, fit to fight". The Royal Navy's tagline on fitness

I also have a test in Feb and am currently training to get my time from 9:25 down below 9 mins, the way that i am tackling this is as follows:

long run on sunday 9 miles

MON - Treadmill 5mins warmup then 1min 6:00 mile pace then 1 min 10:00 mile pace repeat 5 times. this is a warmup for weight training.
TUE - 5 miles easy
WED - 7 mile with 10x 1 min sub 6:00 mile pace in the middle of the run.
THU - As Monday or 4 mile tempo run depending how i feel!
FRI - day off or cross training
SAT - warmup 15mins easy then alternate 5 x 600M hill repeats with 3mins rest
or
15mins warmup then 10x300 with 1mins rest period

Been doing this for years and normally to improve my 2.4k time I just do 30mpw with 2 days doing 800m intervals. this year i am experimenting with shorter intervals and hillwork as detailed above.

Anybody got any comments on the above routine? as I am sure it would benefit me and the original poster as well.