I challenge myself to this after reading on SAS recruitment website that this is the recruitment standard.

One year pass still unable to hit that target. Im only hitting 11 min 20 sec best record.

Is it even possible? Anyone of u can hit that?

if not possible..

thn thy set that standard for entry for wat?

run downhill count?

you want to break Kipchoge's record ah?

strange... u as old timer should alrdy know bout this...
everyone /k is in 20k league
n here u talk bout 2.4k.....

Sas??

Dont forget, you have to wear tactical boots, not running shoe, while carrying 20kg of backpack. If normal human can easily achieve that, then anyone can be sas.

This post has been edited by ah_suknat: Oct 22 2019, 12:07 PM

Well obviously what i meant is possible for the common people

Yes, it's very achievable normal sligthy above average relax pace can run 5km under 30mins which is around 25mins, for 2.5km you'll just need to push a lil harder and it's 2.4km only

Ya, achievable. I've seen folks doing 3.5 to 4 minutes per kilometer. And they do 30 kilometer tempo runs.

You have to build strong VO2 and anabolic capacity. You can do that by doing one lap sprints on a track, resting a minute, then sprinting again. If your track is 400 meters, can do it about 5 times to start, and slowly average it up to about 20 times. Then 2.4 km under 10 minutes should be achievable.

This post has been edited by TheBornLoser: Oct 22 2019, 12:11 PM

4.09 min pace per km... Pls sign up Running plan coaching

I can but fast food & barble tea dragged me down.

the standard is 2km below 11m 15second... where got 2.4km below 11m 20second?

Master kip runs marathons at average 1km in 2.50min. 2.4km will only take him 5minutes.
And that is for marathon distance..if he only run 2.4km or 1mile, he can sprint that entire distance and achieve time of 4minutes or less.

This post has been edited by Liamness: Oct 22 2019, 12:24 PM

about 5m per km, sounds doable.

This post has been edited by unknown_2: Oct 22 2019, 12:16 PM

dreaming time can

If you can run at 14.4km/h you can easily achieve 2.4km in 10minutes....to be safe start to train your body to run at 16km/h....pro runner can easily run 22-24km/h

That day I tried running 14 km/h on treadmill, after 10 sec I stopped and quit.

The question is.. can i run 10 minutes?

Yup. This is exactly what I did. But instead of track, i train on treadmill. Must easier to control and build muscle memory too.

High intensity sprints over 40-50seconds will do much more to your lung capacity, heartrate and physical endurance than constant, low pace running..

You'll run miles in sub 10min in next to no time.

Keep pushing yourself.. try 15seconds, then 20 then 30 etc.

You will build your endurance the more you push.

Constant

I think it is doable.

Don’t ask me how because I can’t recall how I did it.
I just told myself sprint 5KM (instead of jogging) and here’s the result.

I think I only did it once.



This post has been edited by ALeUNe: Oct 22 2019, 12:27 PM

This is the true question.

Run I a plane can.

400m = 1m 20 seconds
800m = 2m 58 seconds
1500m = 5m 25 seconds

I haven’t tried 2.4km 🤔 = 2400m

So that’s extra 900m

Yeah, maybe I can do that for under 10m

This post has been edited by blueblueoutofblue: Oct 22 2019, 12:28 PM

Yes, my normal pace is 25-30min for 5KM.

2.4KM in 11min20sec is doable.

You run fast.
It’s absolutely doable for you.

when i was younger i can do a mile = 1.609km, in 4 minutes 30 seconds, by running not jogging.

Now cannot cause too fat and arthritis, do too much sports at an early age will take toll on ur knees.

Train more in your VO2 so you can sprint hard longer

Pace 4 nia

another question is the 2.4 km under 10mins flat surface or incline? If incline GG.com

37 sir

I run one km in around 22 minutes.
What do you think?

I normally jogging 6 min pace
So 2.4km will take me 14min24sec

I think can push 5 min pace easily for short distance

Will try our tonight

22 min/km is not running
Not even walking
Is like baby crawling

Are you making fun of me?

Nope
Everyone has their own pace
Cheers

Very easy to achieve that during my young age time. Apa masalah ts?
Hint- Go train ur lung capacity pls.

This post has been edited by Zhik: Oct 22 2019, 01:09 PM

i can barely 1km in 8 minutes
no way 2.4km in 10 minutes

I can't even run 10min

I did it at just below 10 mins, tho that was yearsssss ago

Taekwondo training 3x weekly
Main bola every day
Jogging for 4-5km every 2 days
Occasionally basketball
Probably 1 day off every 2,3 weeks coz kena ikut parents go somewhere

Yes, on most days I will do either 2 of jogging/soccer/taekwondo. Thats how crazy my training was, tho back then it was all just "playing" for me, nvr thought of it as training at all lol

Remember, if my 17 years old can do it, so do you

This post has been edited by red4900: Oct 22 2019, 01:22 PM

Kipchoge can run 1KM/2.5min
but is he SAS material?...no
there are more than that in SAS

Well done

According to singapore national service it consider pass

Maximum time is 13 minutes 20 seconds

Less than 10 minutes 21 seconds is best score

How old are you??

i did 5km in 19 mins flat... so of course its possible

but requires alot of training..repetition after repetition of tempo runs

This post has been edited by triple02: Oct 22 2019, 02:19 PM

ezpz

2.4km under 12min is standard right?

that is 14.4km/h.
kipchoge ran 21km/h for 42km.

I never went to doctor because no time but i think im losing bone density due to my caffeine abuse so could OA.

I use diclofenac sodium once in a while to control the pain, every night burning pain in knee, morning wake up burning pain, cant really bent my leg.

i stop taking allupurinol and all other medications because its scarring my liver.

When i was 20-28 i can go 20-30km on any day.

Was thinking of quitting my job several times to follow on a liquid diet/go vegan, lose some weight and let my liver heal, but everytime wanna quite my boss raise my salary or give some $, then i use the $ to chow down expensive unhealthy food

Comprehension fail.

the fastest i try also 5min 30sec+- per km
and that is only able to last for 1km
then want die d

fat people like me

ur 11min20sec is vy good man