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2400 Meter Run

Exercise Description:  2400 meter run

  • The run can be done on a track or any other terrain
  • If it is not done on the track make sure that the distance is measured correctly

Frequency: Three non-consecutive days per week (Mon-Wed-Fri or Tues-Thurs-Sat)
Intensity: Determined by the pace -- See Chart Below
Duration: See Chart Below

Weeks 1-3   Weeks 4-6  Weeks 7-10 

  • Day 1: Run for 20 minutes  Run for 30 minutes Run for 40 minutes
  • Day 2: Run 2400 meters for time  Run 2400 meters for time Run 2400 meters for time
  • Day 3:  Interval Run (see below)  Interval Run (see below) Interval Run (see below)
  • *Day 4:  No Requirement   Optional 3-5 mile run Optional 5+ mile run

Goal Time for: 

2400 meter 8:00 9:00 10:00 11:00 12:00 13:00 14:00    

800 Intervals

  • 2 laps on track 800 Intervals
  • 2 laps on track 800 Intervals
  • 2 laps on track 800 Intervals
  • 2 laps on track 800 Intervals
  • 2 laps on track 800 Intervals
  • 2 laps on track 800 Intervals
  • 2 laps on track 800 Intervals 

 2 laps on track
Target time for
800 2:40 3:00 3:20 3:40 4:00 4:20 4:40
Recovery/Rest
Time 2:40 3:00 3:20 3:40 4:00 4:20 4:40
Repetitions
Weeks 1-3 4 4 4 3 3 3 3
Repetitions

Weeks 4-6 5 5 5 4 4 4 4
Repetitions
Weeks 7-10 6 6 6 5 5 4-5 4-5

*The 4th day of running is optional starting with week #4.  This should be a light to moderate  pace run.

Pace for Day 1 = Light to Moderate
Pace for Day 2 = Hard
Pace for Day 3 = Moderate