What would you expect?

#1
Ok so I've got 4 weeks to go before my basic, and i was just after some levels of fitness, so I'm running the suggested 40mins straight, what distance would you say I should be running in that time? Also what is counted as a good 2.4k time? Ive never been one for just passing, always want to push it further, don't get me wrong I'm not what I would called fit , I can pass the 2.4k time with ease but would be interested to see what people would be calling fit, I'm 25 by the way if that makes a shit of difference!
 
#2
Although I do like to be prepared I feel packing pants and socks four weeks in advance might be slightly excessive! I'm not sure but am I sensing a hint of sarcasm in your post!
 
#3
i run it in 10:30 ish and I still cannot run constantly for a full 40 mins. 30 mins at around 10-11 kph at the most atm, I have to slow down a bit to run any further.

Every time I run for more than 30 mins i get shin/calf pain. Still trying to work out whats wrong and how to fix it.
 
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#4
I run 40 mins at 9.6 then a min sprint, I'm going to do my 2.4 tomorrow and Serbia it goes, early chop have you been properly fitted for running trainers, made all the difference for me, and yes witsend I have had my iq tested, I failed hence why they won't let me in as an officer!
 
#5
I run 40 mins at 9.6 then a min sprint, I'm going to do my 2.4 tomorrow and Serbia it goes, early chop have you been properly fitted for running trainers, made all the difference for me, and yes witsend I have had my iq tested, I failed hence why they won't let me in as an officer!
I have a set of Wave rider 10's, they are for pronators like me, but i still get shin splints :/ dun care I'm fit enough and ill keep getting fitter.

Oh and monty, funny you should mention that as I have been a screw for nearly 10 years. I joined back when it was hard join and they paid you plenty, not like today, poor sods.
 
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#6
The RNFT protocol document is online here. I didn't know it was there until I googled it - amazing what google will tell you.

http://www.pdevportal.co.uk/pdf/RNTF_policy_and_protocols/RNFT_Policy_and_Protocols.pdf

Art 2.4 has the 2.4 km run standards. Male is the first table, female is the second.
AGE PASS GOOD VERY GOOD EXCELLENT

16 – 24 11.13 10.03 9.36 8.56
25 – 29 11.38 10.33 10.02 9.20
30 – 34 12.08 11.02 10.28 9.45
35 – 39 12.34 11.32 10.55 10.06
40 – 44 13.02 12.01 11.21 10.30
45 – 49 13.34 12.31 11.47 10.58
50 – 54 14.06 12.59 12.22 11.17
55 – 59 14.32 13.53 13.23 12.22

16 – 24 13.15 12.41 12.11 11.39
25 – 29 13.50 13.16 12.43 12.13
30 – 34 14.28 13.50 13.14 12.47
35 – 39 15.09 14.24 13.45 13.21
40 – 44 15.52 14.58 14.17 13.56
45 – 49 16.41 15.32 14.48 14.30
50 – 54 17.18 16.02 15.36 15.02
55 – 59 18.01 16.21 16.02 15.02
 
#7
Good spot, when i was looking all I could find was the yahoo answers to, I'm a fatty fatty and I ran the mile and a half in 2 days do I get a knight hood for that!
 

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