Bro my friend last time... go toilet smoke still get gold timing hahaha knn. Sometimes some people are just genetically gifted to run don't care what they do sia
@@jacklee1612 thats just not true, you just dont see them studying and they dont tell you how much they study, ppl that always take A are definitely studying stuff, there is no other way.
There’s a saying that you will do better on the ippt day itself. Hope I can get the incentive money again this Saturday 🙏💪 it’s always that nervous feeling that bothers me before the test..
You are so right regarding fried foods. I think the oiliness makes it hard for the stomach to absorb the nutrients completely. That’s what I think only la........
Nice video man. I went from 13 minutes to 10:20 in 3 weeks by just running 2.4 Everyday and pushing myself more and more, my hip is starting to hurt but I already passed ippt so it should be fine for now, do I just put ice on my hips any advice?
Hey bro, good job but that's not the way to train safely. You will get injured in no time. If u r in it for the long run, do ur majority of ur runs at a slower pace, and at most do 1-2 hard runs per week. To improve ur stamina, u can attempt a longer run of 3-5km once every week and slowly increase it. U need to learn how to run slow to be able to run faster in the long term. Ur hip pain might be due to lack of proper warm up and cool down. U might wanna get a foam roller too to recover ur legs. U can see my other video on how to use it. All the best. 💪👍
Runner Kao sweet thanks man, yeah I think I trained wrongly but like because I didn’t have much time and needed to pass asap that’s why I did that? But yeah I will follow ur advice now thank u
Hi, got 2 questions. 1) For longer runs (3-5km): Do we need to maintain a certain pace? I've been trying to keep my pace only 20% slower than 2.4km runs, but I find that I cannot go as far because I get exhausted. Also do we need to do long runs more than once a week? 2) If I don't have access to hills, will it be OK to do stair running as an alternative? Thanks and nice video btw, very informative!
1) Not really. Just run at a comfortable pace where u can communicate with no problem. Pls dun care so much about the timing for long runs. The main aim is to run as long as possible. 2) Stairs is alright, but slopes will be way better as the running form is more natural as compared to stairs. However, if u really dun have slopes near you, do see if u can run up stairs continuously for up to a min for each set at 90% and above heart rate for maximum gains. 😉
Sorry 1 more Qns, you rec 3-5km runs for endurance training. I also see some ppl recommending runs longer than that (even around 10km). Is going for >5km or just aiming to run 5km faster recommended?
@@biggestchinenfan depends on you , some people have the ability to go above 25km and etc but it is really a matter of personal capability for you , try to increase your long runs distance volume by 10% each week at max if not you could easily get injured , for example , if you can go 8km today , then during your next long run , then you can aim for a 8.8k and don't take it too far alrights ?
Hi! I'm planning to start a new training programme by having 3-4 runs per week: 1 fast run (ranging from 2.4km to around 5km), 1 slow run (around 5km to 7km, this would act as a recovery run), 1 interval training where I run around 3 x 400m and 1 hill training. Any thoughts on whether this would be fine? Currently, I've been training for 4 months, 3-4 times a week where I alternate between 2.4km and 4km runs and I try to run as fast as I can each time.
i would reccomend running abt 3-4 times a week, 2 runs should be explosive e.g. intervals and 1-2 recovery runs at a slower pace for the intervals I would recommend trying out 400x8 1:40 per round first and 1:40 break, and then move that timing up the better u fulfil it, good luck
I haven't jogged/ran for the past decade after learning to drive. However I gave it a shot today, and needless to I was shocked at how shit my stamina has become. I was outta breath after 5-10 min. Time to go into the gravity chamber!
Glad u r giving this a shot. Driving has also made me lazy too. After selling my car, our family became more active too. Dun worry, it is always tougher at the start. Once ur body is conditioned to it, u will become faster and stronger. Keep on going bro. Support u all the way 👍
Hi thanks for the short and informative video. Just want to ask, do you have any tips or steps to maintain our running fitness after 2.4? Like how many long runs or intervals to do per week so there's a baseline or maintained level to build upon for the 2.4 test the next year. I ask this as I like swimming / dislike running but I found out swimming alot doesn't really pass on to running stamina
I normally do one long run a week and as my stamina improve, I slowly increase my weekly mileage. It is not a must to do intervals every as they can be quite tough. Just do most of your runs slow and comfortably and once you enjoy them, stamina will automatically come.
Hi My 2.4 has been at a constant 13:30. I have Ben running every 2-3 days with static exercise in between: I seems to lack of breath at the end of my run. As spoken, is it advisable to input 3-5km run every 1 week or 2 weeks?
hello Runner Kao, firstly you inspire me to train harder for my own 2.4km run.. Is it advisable to run 5km 3 times and 6 x 400m intervals per week to train for the run? My timing always fluctuate so much for both my 5km and 2.4km run, do you think is because i cannot get my pacing right?
Normally, my week consist of one long run, one interval and a few short runs. I dun fix all my running distance to be the same. If u wanna improve 5km, u will need a run that is longer than that distance to ensure u will be able to complete the distance comfortably. It will be good to build up ur weekly mileage first, as this had help me improve my timings across the board. 😉👍
@@RunnerKao Thank you for your response!! Love your videos hope to see more videos from you!! Currently trying out your training method of run then planks :)
Hi, although it is different as they each put different the body through different stresses, both work well in improving the stamina, with Hill training better in training leg strength while intervals teaching the body how to run faster. However, do ensure that every set last at least around 1min or not to maximise efficiency. Hope this helps. 😉
so far i ran 2.4km thrice and at all 3 i managed to hit 14min but felt like dying . should i practice 1.6km til i dont get tired anymore or continue killing myself on 2.4km run ?
If u r a new runner, Most impt is focus on building your mileage and your weekly long run but do it safely and gradually. Mix it up with core exercises like planks will be good to help ur body handle the increase load. No rush k, just do ur best and stay injury free.
I took 5-6months from 13 to 9+. Do not rush into things as you may get injured and derail training plans. Just be consistent and patient and u will get there. 💪
@@RunnerKao Unfortunately I was late by 2 secs which cause me my gold. My timing was 11:12. Going to train using your methods and re-take again next month.
Nice vid I was watching this hoping that i could learn some new tricks so that i could decrease my time my a minute or so Btw im 18 years old and i can run 2.6 km in 9:07 which is my best record And im getting rusty by running the same pathways and whenever i go home i timed myself to get 9 mins or so but the average time i get is mostly 10 up
Hi, I do not focus so much on breathing techniques but proper running form is definitely crucial to avoid injuries. I will do a video on running posture soon. So stay tuned.
how long will it takes to see results? currently I'm running at least 2 times a week and I have been doing it for about a month already... I feel quite upset seeing not much results so far. anything I should do? run more often or something?
Perhaps u might want to increase ur mileage gradually since u are already a regular runner. And do take ur time on the results as it has only been a month. Ur body might already be getting stronger. I only see noticeable results after a few months, so ya, u need time
@@RunnerKao thanks for the reply, I actually have a video suggestion for you. "how bmt train soldier for ippt in army" I think this could help a lot of pre enlistees to train before entering to not have a culture shock
It does help with your leg strength and improve stamina. However to train more efficiently and achieve a better running form, it is best to train on a slope 👍😉
i have to run 2700meters under 12 minutes, i got like, 4-5 months, im doing it in 15:30 minutes ish. im training like, first i get out of my house and run 2700m at a fast/doing some effort pace (not killing myself, not barfing, but putting in some work), then after i run the 2700m, i walk a bit so my heartrate goes down, then i go home very slowly (i walk a bit, then i do some 100m dash, then walk a bit more, and then finally i do the last 1000m on a very slow and easy jog back to my home, am i doing this right? or should i run like 6km a day very slowly or? dunno...) Keep in mind i weight about 82kg right now, i not only need to be conditioned and fast but i also have to be strong because i will join the army, good thing i got time to prepare.
Thanks for your help Kao. I started at 13 now I’m down to 11 hopefully by June or July I can be down to sub 9. Let’s get it!
I believe in u! Keep at it!
whats ur time now bro
Thanks man. Prepping for this test, love the clear direction you provide.
No prob. Good luck for ur test
Thanks brother, lots of love from Brunei❤️
No prob. 😊 Do follow me on IG too.
Thank you for making this informative video. keep up the good work!
Sure, no prob 👍
Bro my friend last time... go toilet smoke still get gold timing hahaha knn. Sometimes some people are just genetically gifted to run don't care what they do sia
That is when they were still young. As get older with unhealthy lifestyle, fitness will surely drop.
Its like those friends who say never study for exam or pay attention in class end up getting A lor
@@RunnerKao thats so true, theres no way unhealthy habits dont take their toll on your body, nobody is immortal, nobody has a chest of steel.
@@jacklee1612 thats just not true, you just dont see them studying and they dont tell you how much they study, ppl that always take A are definitely studying stuff, there is no other way.
maybe they were even better before they smoked
Similar to my story, started at my 42y birthday, and that took 5 months, and 140km`s, now VO2Max 49. My goal is sub 12min. 3km. till end of may.
Thx for sharing ur story. With determination, u can achieve anything I'm sure! 💪
I gotta run 2.4km in 10 minutes next week wednesday and Im running it at 15 minutes omg
Do not rush ur training or else, u might get injured. Maybe do adjust ur expectations for the coming week.
Yo randy .. pre ippt ah ?
@@zulhairi1672 new zealand police Physical appraisal test bro
I doubt it is possible unless your 15 minutes run last week was easy effort.
@@randyviper388you passed it?
good practical advice that quite alot of guys need!
Thx for watching. You're welcome. 🙂
THanks for the tips !!1!!1!!!111! will forget them in 2 hours.
lik and subscrib
Very informational video bro. Thank you so much.
No prob. 🙂
There’s a saying that you will do better on the ippt day itself. Hope I can get the incentive money again this Saturday 🙏💪 it’s always that nervous feeling that bothers me before the test..
I too get nervous from time to time. I believe in u! U can do it! 💪💪💪
You are so right regarding fried foods. I think the oiliness makes it hard for the stomach to absorb the nutrients completely. That’s what I think only la........
Yes, eating fried food makes it hard to run.
Nice video man. I went from 13 minutes to 10:20 in 3 weeks by just running 2.4 Everyday and pushing myself more and more, my hip is starting to hurt but I already passed ippt so it should be fine for now, do I just put ice on my hips any advice?
Hey bro, good job but that's not the way to train safely. You will get injured in no time. If u r in it for the long run, do ur majority of ur runs at a slower pace, and at most do 1-2 hard runs per week.
To improve ur stamina, u can attempt a longer run of 3-5km once every week and slowly increase it. U need to learn how to run slow to be able to run faster in the long term.
Ur hip pain might be due to lack of proper warm up and cool down. U might wanna get a foam roller too to recover ur legs. U can see my other video on how to use it. All the best. 💪👍
Runner Kao sweet thanks man, yeah I think I trained wrongly but like because I didn’t have much time and needed to pass asap that’s why I did that? But yeah I will follow ur advice now thank u
@@bottled5724 great. All the best and run safe bro. 👍
my timing is 13.40 now i have one month to complete it in 12 can anybody please help me
Hi, got 2 questions.
1) For longer runs (3-5km): Do we need to maintain a certain pace? I've been trying to keep my pace only 20% slower than 2.4km runs, but I find that I cannot go as far because I get exhausted. Also do we need to do long runs more than once a week?
2) If I don't have access to hills, will it be OK to do stair running as an alternative?
Thanks and nice video btw, very informative!
1) Not really. Just run at a comfortable pace where u can communicate with no problem. Pls dun care so much about the timing for long runs. The main aim is to run as long as possible.
2) Stairs is alright, but slopes will be way better as the running form is more natural as compared to stairs. However, if u really dun have slopes near you, do see if u can run up stairs continuously for up to a min for each set at 90% and above heart rate for maximum gains. 😉
I get it now, thanks for your prompt reply! Appreciate it. Keep making videos because it's nice seeing a fellow Singaporean doing so! 👍
Sorry 1 more Qns, you rec 3-5km runs for endurance training. I also see some ppl recommending runs longer than that (even around 10km). Is going for >5km or just aiming to run 5km faster recommended?
@@biggestchinenfan depends on you , some people have the ability to go above 25km and etc but it is really a matter of personal capability for you , try to increase your long runs distance volume by 10% each week at max if not you could easily get injured , for example , if you can go 8km today , then during your next long run , then you can aim for a 8.8k and don't take it too far alrights ?
Hi! I'm planning to start a new training programme by having 3-4 runs per week: 1 fast run (ranging from 2.4km to around 5km), 1 slow run (around 5km to 7km, this would act as a recovery run), 1 interval training where I run around 3 x 400m and 1 hill training. Any thoughts on whether this would be fine? Currently, I've been training for 4 months, 3-4 times a week where I alternate between 2.4km and 4km runs and I try to run as fast as I can each time.
i would reccomend running abt 3-4 times a week, 2 runs should be explosive e.g. intervals and 1-2 recovery runs at a slower pace
for the intervals I would recommend trying out 400x8 1:40 per round first and 1:40 break, and then move that timing up the better u fulfil it, good luck
@@Dethronerofworlds hey! very late reply but I managed to break 10mins :DDD thanks for the advice
nice. i see Rui Yong under 7, Inspiring
Bro u inspire me! Thank u
No prob. Keep on staying fit and healthy!
Next week gon be my 2.4km test, my current time is 11:30, but after joghing on beach for 10km my midfoot hurt, any advice?
I haven't jogged/ran for the past decade after learning to drive.
However I gave it a shot today, and needless to I was shocked at how shit my stamina has become. I was outta breath after 5-10 min.
Time to go into the gravity chamber!
Glad u r giving this a shot. Driving has also made me lazy too. After selling my car, our family became more active too. Dun worry, it is always tougher at the start. Once ur body is conditioned to it, u will become faster and stronger. Keep on going bro. Support u all the way 👍
Hi, for diet, other than fried food u mentioned, what about carbonated gas-sy drinks? Thanks for advise!
I do drink isotonic carbonated drinks from time to time, but do try to lessen high sugared drinks, not just carbonated. Bubble tea is a killer too.
try 100plus Active
Solid tips thank you so much
No prob. 🙂
ippt coming in 5 days XD time to learn
Good luck
Hi thanks for the short and informative video. Just want to ask, do you have any tips or steps to maintain our running fitness after 2.4? Like how many long runs or intervals to do per week so there's a baseline or maintained level to build upon for the 2.4 test the next year. I ask this as I like swimming / dislike running but I found out swimming alot doesn't really pass on to running stamina
I normally do one long run a week and as my stamina improve, I slowly increase my weekly mileage. It is not a must to do intervals every as they can be quite tough. Just do most of your runs slow and comfortably and once you enjoy them, stamina will automatically come.
@@RunnerKao OK thanks for the help!
Hi My 2.4 has been at a constant 13:30. I have Ben running every 2-3 days with static exercise in between:
I seems to lack of breath at the end of my run.
As spoken, is it advisable to input 3-5km run every 1 week or 2 weeks?
We singaporean i felt a shame but i support u for who u are and what u do👍. And thx for the tips for school.
Shame for what may I ask?
@@RunnerKao the way how Singaporean talk. The slang is weird
@@topiahead Don't be ashamed just because we sound different from people from other countries!
how long can i improve my 2.4km now i already started training for 9 days. thank you koko Kao
U can follow some of the tips in the video to improve. Do be patient. It takes time. Most important is to stay consistent. 😉
@@RunnerKao i have my test on 16, thats why i ask you hahahaha
Do you breathe through nose or mouth when you run?
hi runner kao, i was just wondering how long did it took u to get from 13mims to 9mins+ for ur 2.4km run
Around 4 months time 🙂
Can i do strength training in gym along with 6 times a week running 2.5km?
Can, it's just not easy mentally and physically.
Also your protein intake is probably very impt
Yeah! Now i am comfortable with it. But i do running 5 days a week.
And the results are amazing.
I train wrongly, I run 2.4 everyday with my best. From 16mins to 11mins.. perhaps it will get me injured?
A variation of distances will be better in the long run
@@RunnerKao thanks I will adjust it with different speed as well
Great tips, bro. I’ve gained 12kg since ns 8yrs ago and my timing dropped drastically from 9mins+ to 14mins+. Now need to listen to you already. 😂
Never too late. I'm sure u can bounce back even better than ever! 💪
hello Runner Kao, firstly you inspire me to train harder for my own 2.4km run.. Is it advisable to run 5km 3 times and 6 x 400m intervals per week to train for the run? My timing always fluctuate so much for both my 5km and 2.4km run, do you think is because i cannot get my pacing right?
Normally, my week consist of one long run, one interval and a few short runs. I dun fix all my running distance to be the same. If u wanna improve 5km, u will need a run that is longer than that distance to ensure u will be able to complete the distance comfortably. It will be good to build up ur weekly mileage first, as this had help me improve my timings across the board. 😉👍
@@RunnerKao Thank you for your response!! Love your videos hope to see more videos from you!! Currently trying out your training method of run then planks :)
Sometimes in school when I run I almost vomit
Hi, does running up down the hill is the same as interval ? Stadium kinda far for me to do interval but there’s a nearby hill
Hi, although it is different as they each put different the body through different stresses, both work well in improving the stamina, with Hill training better in training leg strength while intervals teaching the body how to run faster. However, do ensure that every set last at least around 1min or not to maximise efficiency. Hope this helps. 😉
So is it once a week intervalrunning and twice a week slow steady but comfortable pace 3-5km?
It depends on your body and ur fitness. Just remember to take it slow most of the time
@@RunnerKao Currently running the 2.4k at 12:00, but I would like to get to 11:00. Would your suggestion be as I mentioned then?
Hi whats the difference between running on a treadmill and on the road is there any preference on which is better?
ua-cam.com/video/13F-qcCWUEE/v-deo.html I've done a comparison video before. U might wanna check it out. 🙂👍
How long did it take you to improve your 1.5mile from 13mins+ to 9mins? It would help me alot. Thanks man
Hi, I took around 4-5months.
Runner Kao thabks bro whatabout after 6months of training how was your time?
Runner Kao and what is your age?
Now my PB is 9:13. My age 37
Runner Kao impressive! Thanks!
so far i ran 2.4km thrice and at all 3 i managed to hit 14min but felt like dying . should i practice 1.6km til i dont get tired anymore or continue killing myself on 2.4km run ?
Thank you so much
No prob
what would you suggest to someone who only have 3 months to get 9 min atleast from 13 mins
If u r a new runner, Most impt is focus on building your mileage and your weekly long run but do it safely and gradually. Mix it up with core exercises like planks will be good to help ur body handle the increase load. No rush k, just do ur best and stay injury free.
Runner Kao alright thanks for the tip !
Take ippt at maju camp and shave 2minutes off timing :D
Hi, is it real Maju camp can let me run faster? How come?
Aye I just ran there today HAHAHA
Hello Kao how long do you need that you have improved 9min+? I need to 10min or 10min+
I took 5-6months from 13 to 9+. Do not rush into things as you may get injured and derail training plans. Just be consistent and patient and u will get there. 💪
I'm curious. At what age are you doing this?
2-3 times a day? So like morning, afternoon and evening?
you are being sarcastic right 😂? right ... 😅?
Seeing this video only when my ippt is in 2 hrs time:(
Good luck!
@@RunnerKao Unfortunately I was late by 2 secs which cause me my gold. My timing was 11:12. Going to train using your methods and re-take again next month.
What pace is okay for the long run? Idk how slow you mean
run at a pace where you can talk and run at the same time without running out of breathe :)
may i know how long it took for you to improve?
Nice vid
I was watching this hoping that i could learn some new tricks so that i could decrease my time my a minute or so
Btw im 18 years old and i can run 2.6 km in 9:07 which is my best record
And im getting rusty by running the same pathways and whenever i go home i timed myself to get 9 mins or so but the average time i get is mostly 10 up
I like ur tiktok vids!
aww, thanks so much
@runnerkao whats your weight and height?
Maybe u can drop me a msg on ig
My ippt timing 7:52 during my first test
That's crazy fast!
brother, i need to pass 12 min for 2.4. i achieved 17-18 min. been doing for couple months. any advice?
Unless u usain bolt, then u can have mcd nuggets before breaking the world record
Sir plss hlp me 3.2 km how to fast running
Be consistent and focus more on building mileage to improve ur overall strength first, especially if u r a new runner
How abt breathing techniques and posture of running bro?to avoid backache and muscle cramp.Can share more?
Hi, I do not focus so much on breathing techniques but proper running form is definitely crucial to avoid injuries. I will do a video on running posture soon. So stay tuned.
@@RunnerKao Thank you bro..looking forward to that soon.
Hi one question how many time to run per week?
You can run 3-5 times a week depending on your fitness level.
how long will it takes to see results? currently I'm running at least 2 times a week and I have been doing it for about a month already... I feel quite upset seeing not much results so far. anything I should do? run more often or something?
Perhaps u might want to increase ur mileage gradually since u are already a regular runner. And do take ur time on the results as it has only been a month. Ur body might already be getting stronger. I only see noticeable results after a few months, so ya, u need time
@@RunnerKao thanks for the reply, I actually have a video suggestion for you. "how bmt train soldier for ippt in army" I think this could help a lot of pre enlistees to train before entering to not have a culture shock
Do running stairs help? Haha
It does help with your leg strength and improve stamina. However to train more efficiently and achieve a better running form, it is best to train on a slope 👍😉
i have to run 2700meters under 12 minutes, i got like, 4-5 months, im doing it in 15:30 minutes ish. im training like, first i get out of my house and run 2700m at a fast/doing some effort pace (not killing myself, not barfing, but putting in some work), then after i run the 2700m, i walk a bit so my heartrate goes down, then i go home very slowly (i walk a bit, then i do some 100m dash, then walk a bit more, and then finally i do the last 1000m on a very slow and easy jog back to my home, am i doing this right? or should i run like 6km a day very slowly or? dunno...) Keep in mind i weight about 82kg right now, i not only need to be conditioned and fast but i also have to be strong because i will join the army, good thing i got time to prepare.
Are you an officer in Reservist ?
😂😂
Haha joking . Nice video 👍👍👍
Bro how long you take to reduce your timing from 13+ to 9+?
I started training from May this year.
I’m joking the paras so I have to be able to do it in 8:15 at the moment my best is 7:43 but I want to guarantee my pass any advice?
What if i cant even run 2.4km
Start slow and shorter distance. U can mix walk and run in the beginning and slowly work your way up. 😉👍
@@RunnerKao thank you got it! What do you normally eat
Loads of fruits and veges. Little fried stuff and no pork. 🙂
U SPEERAL very fast
Thx. 🙂
Why do my friend he can run faster after a smoke
Update when u reach 7.48
Singapore ppl ah
Yes I’m from Singapore!
Kamu Dari bahagian nano?
11min plus trying to hit 9 min in 3 month
It is tough but if you are determine, you can achieve it. 👍
What’s the purpose of running faster ?
It depends on the person's individual goals. Some wants to be fitter while some just wish to challenge themselves. 🙂
@alex Lo So they won’t look like you bro
My 2.4km in 8:06 sec
I do it in 8:27 bro 😅
Wow. U r amazing
Bcoz sir i am a commando by profession
May frnd did this in 7:17
9 mins is too easy
there's so many contradictions in his speech
Yo! How long did it take for u to improve from 13min to 9min
Around 4 months