2.4km Training Strategy - For Beginners

Have you ever thought aboutit? Why 2.4km? Not 3km or 1km or just 800m?

Why i was a trainee, the Chief Physical Training Instructor explained to me that scientific studies have shown that 2.4km is the distance an average human, after training can sprint - running at 80% and above of his top speed.

So, 2.4km is really mainly about sprinting and lasting that pace.

The most effectively training for 2.4km which i recognize so far is interval training. Of course, it should be complemented with other trainings such as weights traning or static stations, water training, speed training and endurance runs.

For people who just started, i will highly you start with endurance runs and static/ weights training.

For the first 2 weeks, you can start by doing squads, lunges, and heel raises.
And twice that week, go for a 3km to 5km jog at an easy pace.

The first 2 weeks serve to condition your muscles so that they can protect your joints from getting injured. If we had gone straight into higher intensity training like intervals and speed training, there is a high chance you will get injured.

Subsequently you can start other trainign such as intervals* and the other trainings i mentioned.

* Highly reccomended