Training for Navy 2.4km run

Hello everybody :) I'm new here and currently signing up for the Royal Navy. Soon I will have to do my 2.4km run in under 13 minutes and 12 seconds. I am a normal height and weight for a 22 year old female , but running is just something my body has always hated! I tried c25k around 2 years ago when I was heavier and found the first day so difficult I just gave up! (I know.. I'm a quitter :( )

Today I did w1r1 and found each 60 second run much easier than the last.

My question is, do you think this is a good programme to achieving my 2.4km goal? I don't want to waste time on the c25k if it won't get me there but I like the program and even though it's only day one, I can see myself continuing this.

Thank you! Nicola.

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9 Replies

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  • I'm sure it will work I started as non runner and can easily run 2.5k in that time and I've got children older than you. So go for it, with your goal in mind you'll smash it.

  • Hi Ndools, you don't say how long you have to train for this run or much detail on how much you can run. But everyone swears by this course.

    Good luck with the navy, at least with this couch plan, you won't get injured, if you get injured you won't even get a chance to run.

  • How soon is 'soon' ? (I've no idea of the answer but I'm sure some of the pros will help)

  • Hmmm, I'm not sure. How soon do you need to do it?

    The programme is designed to get you to run for 30 mins and, possibly 5k, in 9 weeks. So that's 6 min kms, and that's if you achieve the 5k in 30 mins. A recent poll suggested very very few people achieve 5k in 30 mins after 9 weeks.

    You need to do 5.5 min kms but for a shorter distance. I'm not sure but there might be better programmes out there for you.

    Good luck!

  • When do you need to do your run?

  • I am nearly three times your age, did C25K four years ago, after not running for forty years and I could pass your test. If this plan got me there, then I am sure it could work for a youngster.

    Good luck.

  • Sorry for being unclear but I have to pass my medical which could take weeks. So I have no idea! Possibly 5 weeks, could be 8. :)

  • After 5 weeks I could run the distance. I guess you're fitter at your age, so could probably skip week 1 or 2. Good luck with what ever you decide.

  • If you train with intensity it should work. By the end of Week 5 of C25k you would be doing a 20 minute run. Whilst it is true that a lot of people are not hitting 5k in 30 minutes at the end of yen programme, it should also be taken into account that the majority of C25kers are either middle aged or looking to lose weight, and we are constantly nagging them to run as slowly as possible.

    However, there are probably better plans to specifically reach the target you need. If I were in your position and it was a career make or break requirement, I would probably go and enquire at local gyms if there is a coach who will take you on for a month and devise you a specific plan and beast you on it.

    As a general target and timeframe, given your age and fitness it should be quite achievable in 5 weeks or so, though.

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