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I've just worked out the speeds you need to run at for the 2.4k run. I find it handy to know what speed I need to run in order to finish under a good time. Not sure if its been posted before, might be useful while training to build up your fitness before the run.

14.4kph will do 2.4K in 10min

15.5kph will do 2.4K in 9.30min

16kph will do 2.4k in 9min

17.3kph will do 2.4k in 8.30min

If you are using a Treadmill/Running Machine with an incline adjust, might be good to adjust the incline every now and then as I doubt you'll be running over a level surface. Best to find a good speed and run over the distance while training.

Hello mate, remember you won't be doing your 1.5mile run on treadmill . I'll sugest you get on the road as well to practise more an get use to hard surface , pot holes and ability to maintain your breath under some certain weather condition (sometime up and down hill)as these are things you might likely to battle with on the day of your running test. (run time : at least 9:18 or 9:35 -Para, 9:40-10:00 Ifantry as u will bit this down in basic training ) Army Strong

royals wrote:Hello mate, remember you won't be doing your 1.5mile run on treadmill . I'll sugest you get on the road as well to practise more an get use to hard surface , pot holes and ability to maintain your breath under some certain weather condition (sometime up and down hill)as these are things you might likely to battle with on the day of your running test. (run time : at least 9:18 or 9:35 -Para, 9:40-10:00 Ifantry as u will bit this down in basic training ) Army Strong

Thanks mate, I am running 3 days a week, 2 in a all terrain forest 20/30mins and 1 on the thread mill, timed distance run and then continue for as long as I can. I enjoy running in the forest more than the road as I feel its more challenging.

Big difference in 20 min run through forest than 20 min on treadmill. Thanks for the times.

a find it harder to run on the tredmill if its a 5 mile run,start to get bored after about 3 miles and need to push myself had the last 2

Treadmills are boring alright, first time I've been using one, the ones in my gym have tv's which I think defeats the whole purpose of getting away from the tv. I find the treadmill useful as I can work on the speed I need to be running at to cover the distance under a certain time. I'd like to be able to stick with the same speed for the entire run and give it an extra bit towards the end. Judging from what I've read, this run is very important.

Running on a treadmill and running outside is 2 different things. If your training for selection I think most people would agree with me saying you should get yourself out on the roads and hills, get some sprints up and down hills and football pitches chucked in as well. Just blast yourself on the streets 3 or 4 times a week (with rest days), then you'll start to see real improvements.

I’m not saying a treadmill wont get you fitter I just don’t think it is anywhere near as hard as running outside. You don’t want to get used to running on a treadmill then struggle to run a couple miles when you get in training because your not used to the wind or rain etc.

Also if your on a treadmill I’m sure I read somewhere that you should put a 2% incline on.

I dont like running on treadmills it really hurts my knees. I find road running or running in the woods is so much easier and I find cross trainers are good for improving fitness at the gym and then running outside the gym. Running outside is also good to relax you coz you can listen to music and be outside in the fresh air

Great info, I'll definitely be paying less attention to the treadmill and will only use it for timing myself, I adjust the incline up and down over the length of the run.

If found a new training method to go with the woods and treadmill, I was at my local football grounds today, they had a tire with a rope for hanging off the cross bar, must of been for shooting through.

I took the tire and tied the rope around my waist and ran a few lengths. The strain on legs while dragging the tire is tough. I am going to see if I can run for over ten mins dragging the tire behind me, something like that should bring me on even more.