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I'm a rower and only really ever train on a rowing machine (erg) and managed 8:25. So I'm not sure sacking off the erg is necessary. Although 5-12km isn't going to help on a 2.4km run. All your training is medium to long distance. In my opinion (as others have said) it's all about getting your body used to being overloaded so interval training is best. As it's done on a treadmill it's not really about seeing how fast you can run, it's about setting the treadmill at the speed for the time you want and trying to stay on it!

If you want to keep using an erg you should be looking to do the row at the same speed as the run. Start with 500m on then a minute off for 2.5km then next time do 750m on and minute off and so on.

Originally Posted by ryanhawk7

2.4 k is a shot distance so train over intense shirt distances.

Or you could alternate your shirt distances with your shot distances.

8.25 your a beast ! Wonder what the record is at Raleigh ?

"I Row and cycle for hours but I cant run for the life of me. On occasion I still get perilously close to failing sometimes.I'm 6" and weigh 12 and bit stone, It took me 2 months of training 3-4 days a week non consecutive just to get the the point where I could run 3km without stopping."

Mate - I feel your pain - I am a similar build and height to you, and am 31 - I have always struggled with running (can jog till cows come home but hate running). My advice would as follows:

1. Vary training regime - don't just do sprints, do longer runs to build stamina.
2. Do Fartlek training - it really does make a difference.
3. Train with somebody! I normally struggle to make the 2.4Km on my own, as you havent got a pace marker - yesterday though I took the RNFT along with about 30 others, and passed it in 10.54 - the reason was because I was running alongside others and we encouraged each other to raise the pace. Find a training partner to help you, and you'll be amazed at the difference it makes.
4. For treadmill training on the MSFT, I find that doing 1 min at 8km, 1 min at 8.5km, 1 min at 9km etc and doing the RNFT that way really helps - it gets you used to getting to the speeds required for the bleep test and building up to it.
5. Don't worry too much - its just a game, but one you'll have to do every year once you're in!

I have passed it more times than I have failed and my fitness test is a little over a month away. I know Ill pass I just thought that the amount of training I have been doing would make a difference. Sometimes I get on the machine and I cant run for toff lol!

After I have done the PJFT I'll start running on concrete and grass- as thats what Ill have to pass on during the RNAC and at Raleigh.

The guys earlier were saying that its more of a sprint than a run, and its definitely not a jog!

I just don't want to be at the back of the pack by the time Raleigh comes up, I know I won't be at the front but being able to pass it fairly comfortably would be good.

Mines 10.30, I very much doubt ill get it down to the 8 min area like some of you!

Hello Earlychop, when did you pass your RT, i'm going in as AET too, i'm expecting my medical and PJFT around October.

Ignore your treadmill time. Its the road/astro turf 2.4k you should be focusing on. If you get 8 to 8:30 on a treadmill its unrealistic to instantly expect that in the RNFT. Around 9-10 mins on the road is a good goal. I can get an easy 8:20 at the gym, but im happy with my 9 to 9:30 on the road.

Just bum up and dig out.