skipjack Posted July 30, 2010 Share Posted July 30, 2010 To join the police I need to be able to run 2.4 km in 12 minutes 15 seconds. So..... at what speed do I set the running machine at the gym? It's Friday night and my brain is tired and I can't work it out. Maybe a beer would help? Also, the kids who join need to run the 2.4 in 10 minutes 15. What speed do they need to run at? Am I right for 12kmh and 14 kmph respectively? I tried to run at 14 kmph and nearly died after 5 minutes. Quote Link to comment Share on other sites More sharing options...
fleabo Posted July 30, 2010 Share Posted July 30, 2010 Do you have to do the run on the road? 12km/h in the gym is a bit easier than 12km/h on the road. 14km/h would kill me too for 10 minutes. That is a sprint for me! Quote Link to comment Share on other sites More sharing options...
chalkyhill Posted July 30, 2010 Share Posted July 30, 2010 find a steep hill roughly 100-200m sprint up and walk down. Your cardio vascular will improve after a few weeks you will find 2.4k in 12 minutes will be easy. Quote Link to comment Share on other sites More sharing options...
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