2.4 km run test i need help preparing

[Bazrazmataz]

Hi

Im planing on joining the Navy and part of the fitness test is a 2.4km run which must be done in less that 11 mins 20 seconds. This test is done on a tredmill. Running is my weak area by far.

im currently dieting doing weights and mainly the eliptical machine 6 days a week to try and get in shape. Ive not done much on the excersie front for about 1 and a half years previously i was a dedicated powerlifter weighting about 19 stone 6 lbs and during that period cardio was a no no.

Ive been training since the 29th of december i dont know when my fitness test is going to be but its a good 4 or 5 months off. Up to now ive lost 17 pounds since the 28th with a good diet and hard training. For cardio i mainly use the eliptical machine.

Today i went on the treadmill to see how i would get on , i put in a very poor performace managing only 10 mins a distance of 1.6 km the speed setting was at 9.8 (im unsure of the units its precor usa machine). Problem is almost 1 minute into the run my calfs where in agonising pain burning i continued thru the pain but was forced to quit at 10 mins when i got severe cramping in my right hand side just above my hip at the front and the back.

I have several questions.

1) What is causing my cramps ?
2) Why do my calves burn up so quick ?
3) What should be a target speed on the tredmil in order to meet the target ?
4) What is the best way to train myself up to get under the time limit ?
5) Have i got enough time to get fit enough to get under the target time ?

Im very strong willed and focused in the gym and can really push myself so motivation is not a problem. Can anyone help me ?

Cheers

 

[musclebosun]

Ok bro here it is from one navy bloke to a possible future one.
1. your cramps could be coming from not warming up properly, dehydration, lack of flexibilty or a combination of all. Warm up for a good ten minutes. Get a good litre of water into you over the hours before training and stretch properly at the end of each workout.
2. see number one. Focus on your calves each stretch session. They have a big part in it all.
3. forget the treadmill. They are shit. If you can conquer this time on land you will smash it on the mill. Are you sure the test is done on a treadmill? I'm a miltary fitness leader in the australian navy and take fit test every week and i have never heard of the mill being used.
4.the best way to train is to do the test. over and over and over. do it on road or track, not treadmill. Shake things up a bit. Don't just do the 2.4, do a five km run at a slower pace. Do some sprint training to build up over all speed. Do the actual 2.4 twice a week. Don't forget to rest.
5. You have more than enough time. Set up a scedule and stick to it. If you want to drop pounds while doing, do it in the morning on an empty stomach. on the day of the test eat a good carb filled meal bout two hours before the test.
will drop you some karma if you make it!
Good luck bro.
p.s what country?