Fast track to success
Walk without worries
Fast track to success
Need to improve your 2.4km run time? Cpl Wayne Heath explains how some preparation and planning can help you get there faster.
Volume 11, No. 50, August, 24, 2006
One of the questions most frequently asked of PTIs is “how can I run my BFA faster?” The answer is simple: consistency in training and even-paced running.
Your BFA plan should be structured to include a combination of endurance, speed and strength training. The basic plan should include three to four training runs per week. This allows room for progression and ample time for recovery if you’re the type of person who runs the 2.4km test only twice a year.
Session 1
Long Slow Distance (LSD): The definition of long will vary depending on the basic aerobic fitness level, but should be at least 30 minutes. This session builds endurance and mental strength. It will also prepare the cardiovascular and muscular system for the other demanding sessions to come. Aim to be able to maintain a conversation while running.
Session 2
Up Tempo: This session will consist of running quicker than LSD pace, but not flat out. Talking is possible, but only in short sentences. Aim to run for around 20 minutes at this pace. Remember to warm up with 10 minutes easy running.
Session 3
Up Intervals: This session requires a solid warm up to prepare the body. Interval distances may vary and will target different aims. A 200m interval is good for speed and coordination, a 400m interval is perfect for pace judgement and an 800m interval is needed for speed-endurance. One kilometre-plus intervals should not be attempted until a high level of fitness is attained. The neural fatigue level is too high and leaves the injury door wide open. The recovery times in between each repeat will vary. Shorter periods of recovery will build endurance, and when training for speed increase your recovery period so you can repeat quality fast times.
Session 4 (optional)
Hills: Hill repeats are great for building strength for that last 800m of the BFA. The incline of the hill shouldn’t be too great, as runners still need to be able to maintain correct form and produce power. After a warm up start with five repetitions of up to 30 second efforts with 1 minute recovery. After time for adaptation (three weeks minimum), these repetitions can be increased. Remember however, longer and steeper doesn’t always equate to better. Be very careful running downhill on your recovery. Specific downhill sessions shouldn’t be performed unless under the guidance of a PTI or qualified coach.
These sessions should be carried out on a hard day – easy day principle. Rest if you’re fatigued and listen to your body.
Race day
Now that the preparation is completed, there are two keys areas before running. Firstly, you will not run at your best without a warm up. Run easy for 5-8 minutes, stretch, then complete 3-4 run-throughs of 60-80m. Start off slowly than move up to 80 per cent of race pace then slow down. Secondly, pace judgement is vital for success. Determine the goal time and divide it by six. This will give a 400m interval time to train with. If you’re running the start of the BFA faster than this time, your chances of success are reduced. Stay relaxed, work into the distance and run a personal best. Remember that consistency is the key to success.
For detailed programs and advice, see your local PTI. For more ADF running and athletic news visit www.adf.coolrunning.com.
Walk without worries
By Cpl Daniel Cross
The BFA 5km walk is offered as an alternative for members 41 years and over who do not wish to attempt the 2.4km run.
People often make the mistake of thinking that no preparation is required for the walk, and then find themselves in trouble.
The pace required to successfully pass the test is a fast power-walk. For those of you that are experiencing difficulties, here are five tips to improve your chances of success.
- Train just as you would for the 2.4km run (a minimum of two to three sessions per week).
- Train at the pace required to pass the assessment (about 9min/km).
- Train with a partner – it makes the walk more enjoyable and you can encourage each other.
- Hydrate before, during and after the walk. Remember the walk takes around 45min.
- Know the course and test your walking shoes beforehand to prevent blisters and hotspots.
