Be patient with yourself. Increase your running distance gradually to avoid injury.
Focus your attention to be consistent and run often instead of running with a high intensity, especially if you are just restarting your running routine.
Stretching helps speed up recovery.
If you have been running for several months and have a good aerobic base, try adding an interval training run every 7 to 10 days.
To achieve optimal performance, it is crucial to maintain a steady race pace during practice runs. Avoid the error of commencing too swiftly.
For instance, if your goal is to complete a 12-minute, 2.4km run, aim for each lap to be completed in 2 minutes. Incorporating interval runs of 400m, at the precise pace, will enable you to develop a proficient sense of pacing and prevent excessive speed during the initial lap.
To maximize your performance for the IPPT, it is crucial to conserve your energy. Refrain from engaging in interval training within 2 weeks prior to your test.
While interval training can be beneficial, its impact may take up to 2 weeks to fully manifest. Therefore, last-minute intervals are unlikely to yield significant benefits.
To optimize your performance in the upcoming IPPT, reduce your training volume in the last 4 to 7 days (or longer) before the test. This allows ample rest and recovery, ensuring you perform at your best.
If your training volume is already low, this reduction may not be necessary. Focus on maintaining your race pace during practice runs, but with shorter distances and durations.
Don’t wear new shoes for a race. Run in them several times before you use them in a race situation.
Ensure your shoes fit well & you run with comfortable clothing.
Choose a level that best describes you for exercise ideas.
Level 1 - Aiming to move closer to a passing score
Level 2 - Aiming to pass or pass with incentive
Level 3 - Aim to get maximum IPPT score in a category
IPPT READY by Terence Choo
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