43 Comentários

1. Hey man, I love what you do and you give me hope. I need to rush reaching 2.4k in sub 9min because of a vocation i need to do but my age says i’m running out of time. I need help. Can you help me out? It would be a boost to your channel if we succeed though. I am a really hard worker with high pain tolerance so you don’t have to worry. I’m just running out of time and I need someone who has experience reaching this goal.

2. For the excel spread sheet for the VO2 max 7km base, does that mean you do the 3x800m intervals at VO2 max and the rest of the 4.6km at a easier pace to make up the 7km?

3. please add subtitles…please please sir…its pretty hard to understand with your accent.. no offence intended… but please this video is pretty usefull

4. Exact the video I need bro! I did mine at 8:28 last week, need another 30 sec to qualify.

5. hi for lt(x) km noted some of the lt sets are more than (x)km. can explain why is that?

6. im here again bcus, i hit plateau at 9 minute

7. My 12 year old friend just ran 2.4km in 9.19 minutes my god what the hell

8. Am cmplted 2.4 running in 8 minutes

9. I want to do it in under 10min? Is it possible I have short legs and I am weighted calisthenics athlete.

10. Oh yes! Wanted to ask also please.
    Would you recommend also doing those interval workouts like for eg 6x 400m intervals with 1:1 work rest ratio?

    If so when to start doing that?

11. Hello, little question about the spread sheet. So I noticed for the VO2max training there are 9km (as total training distance I assume) and 3×800. Does that mean that the 3×800 intervals =2400m are supposed to be ran at 97%-100% of HR and the rest of the distance i.e. 6600m at a comfortable 60%-80% of HR as sort of a warm up and cool down? Same question goes for Lactate Threshold training, LT 11km 3×1600.

12. Hello it's me again! Thank you for patience towards all my questions lol..

    I've followed your 3 key workout plan religiously for the past 2 months or so according to the rough guideline of my being able to do 2.4km in 12 mins,
    slowly increasing mileage / reps for each key run.

    I find that I'm able run the 12mins more consistently / with easier effort now but at the same time feel that I've not really improved much.

    I've got a question please, on how to improve the timing in general:
    1. Based on the above scenario, my LT is 5:27, VO2 is 4:59

    To improve my 2.4km timing, am I supposed to try to improve my paces for the LT and VO2,
    or is it more of just adding more reps at the same paces, which will lead to improving the 12min timing?

13. Step 1: have talent

14. very interesting Aaron! was wondering if you could drop in the link to the training table that you created? I'd want to have it a try.
    thanks

15. This is the distance in the Air Force for the fitness test. Anything below 9:12 is a perfect run score for 25 years of age of younger. My fastest is 7:56, though I ran a 9:50 2 mile PR in college, which is a 7:23 1.5 equivalent. If you want to break 8, you should already have a history of running and have been a track star on your HS team. Though it is possible to break 8 if you don’t injure yourself and are patient and consistent. If you are a 30-50 year old who has never run, then breaking 8 minutes is nearly impossible

16. Are you related to Dustin Hoffman?

17. Do I still need to do inverval training if I just wanna maintain my 2.4km run at a certain timing once I've reached it?

18. Good video! at what pace should I be running for VO2 Max, Lactate Threshold and for the long runs? I am currently 9:30 for 2.4km

19. Great information here for a running noobie like me, thank you!

    On your sheet it says VO2max 5km
    For 3x800m

    Does that mean to run the 3x800m based on
    The equivalent of My best speed for a 5km run, according to VDOT?

20. Bro how to run 1600m in 4:30 ?pls give any tips diet, supplements and other. My current timing of 1600m are 5:12 🙏🙏🙏🙏

21. Are these workouts ok to train for 2.4 8m40s?
    10x400m @ interval pace based on VDOT calculator (pace timing based on 3km pace) – 1:1 rest
    3x1km @ threshold pace based on VDOT calculator (pace timing based on3km pace) – 60 to 90s rest

22. Thanks for the tips Aaron. I want to hit 7 mins+ one day just like you. I've been running for about 5-6 years and currently I can run late 9 mins+ for 2.4km so its gonna be a long way to go. How many more years do you think it will take for me to reach 07:59 if I train consistently?

23. Very nice guide. Regarding the long run, what kind of pace should it be at? Should it be something more or less moderate or should I be pushing myself hard?

24. Me watching this after my coach ask me to do a 2.4 km run under 10 min……btw thanks for the tips😉

25. Yo, I can currently only do 15 pushups in a minute. Is it possible to increase it to 30 in a month?

26. Solid bro thanks for the content, always good to have a game plan before setting off on a goal. Thank you for providing it !

27. Subscribed! Thank you very much

28. Hi Aaron, thanks for the advice! I have only 19 days until my IPPT. My current 2.4 timing is 10:06 to 10:20 mins (4:12 to 4:16) for the past two runs I had. I have been running 4 x 800m interval trainings every alternate days. However, I feel like my timing is still not very consistent. If you were in my shoes, how would you train to get 9:40 – 9:50 minutes? Note: I only started training recently on the 1 August 2021 and thought I did pretty well.

29. I’m 13 and our cross country distance is 1.5 miles aka 2500 meters and my fastest time was 8:45

30. Mine best ippt time is 7:52

31. 10:30 record so far, 16yo 6th run

32. Well-explained!

33. been stuck with 11 mins for my 2.4km. Hope to break it before i enlist

34. 😊my best time is 07:36 of 2.4km but i really like your tips than you 🙏

35. The Excel sheet just writes "#REFERENCE!" for me in every section. Can't use?

36. What fitness watch are you using

37. Whats the difference between Base and Set? Supposed to do both is it?

38. Hi I have been trying to train my 2.4km for a few months and it seems like there is no improvement. Thus I looked up tutorials on ways to improve my running. Your video’s differently give me a better understanding of how I can improve my running timing. However I am unsure what Vo2 training , lactic threshold should consist of. Are you able to do a video about that? Really appreciate your videos!!

39. all going commando gold alr 😅

40. What's your fav shoe for 2.4km run?

41. Hi, if I try to use your IPPT excel sheet it requires your access, it worked for a while but now it doesn't.

42. Followed. Awesome video.

43. I did 12:20 in 2.5km at 13yrs old. it was pretty tiring. idk if thats good

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