The Fitness Test
You are preparing for a physical fitness test that includes a 2.4 km run, push-ups, and sit-ups. The test requires a minimum of 10 push-ups and 20 sit-ups in 1 minute each, and a 2.4 km run in under 12 minutes. You have been training for 4 weeks. Your current best times: 2.4 km in 13 minutes, 15 push-ups in 1 minute, 25 sit-ups in 1 minute. You have 2 weeks left before the test. You can train 5 days a week, with each session lasting 1 hour. You need to improve your run time by at least 1 minute and maintain your push-up and sit-up counts.
1. Design a weekly training plan that focuses on improving your run time while maintaining strength for push-ups and sit-ups.
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Plan: 3 days of running (interval training, tempo runs, long runs) and 2 days of strength (push-ups, sit-ups, and other core exercises). Example: Mon: Interval run (e.g., 6x400m at faster than race pace). Tue: Strength (push-ups, sit-ups, circuit). Wed: Tempo run (20 min at moderate pace). Thu: Strength (focus on endurance for push-ups/sit-ups). Fri: Long run (easy pace, 3-4 km). Sat/Sun: Rest. This balances run improvement and strength maintenance.
2. Calculate the required pace per kilometre to achieve the 12-minute 2.4 km run, and suggest how to incorporate pace training.
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Required pace: 12 min / 2.4 km = 5 min per km. Current pace: 13 min / 2.4 km ≈ 5.42 min per km. Need to improve by about 25 seconds per km. Incorporate pace training by doing intervals at goal pace (e.g., 400m repeats in 2 minutes) and tempo runs at slightly faster than goal pace. Use a watch to monitor pace.