adsc fitness

[davemck]

i am currently running my 2.4 km in 13.15 any one give me a good workout to bring this down prety fast cos iv been told i cant go to selection till a get ma time under 10 mins??

[tom163]

Well lets start with who ever told you you can't go to selection with a time over 10 minutes is lying to you. Unless you are going para that is.

Now to your run time 13.15 is not great lol, I sugest 2 sessions of fartlek training a week. :

Sprint like crap for 1 minute, jog/walk for 1 minute and repeat as much as possible. This will help your stamina and also incorperate some hills etc.

Slower pace running but doing more distance also will be good for stamina.

If its your leg muscles that give out first then stuff like squats, lunges with dumbells will help to build leg muscle.

[davemck]

no its the reme that i am trying to join as a vm or a aircraft tech reli i want my time to go down to about 10 mins any way.

[tom163]

Yeah no worries mate. You want to be running as fast as possible when you go to depot to avoid dissapointment. The required run time from the REME is 13.15 but you want to be running a minimum of 10.30 ish before going to depot.

Just follow what I have said above and it should help you improve.