IPPT Secret Formula: Running a sub-9min

Coming from a working person, time is truly important for me. I’m not as young as I used to be and time is allocated more to work, family, relationship and such. Keeping fit it seems just naturally takes a back seat, I understand that

But you can’t neglect it totally right. Your health is still important, so here’s my secret formula for achieving a degree of success in your IPPT even as a working person. Trust me, I’m a workaholic, so if I can do it, so can you

Running a sub 9 minute timing is nothing ‘earth-shattering’. It is not impossible but doable as I did recently on my ICT. Everyone can do it, especially young men of Singapore. The incentive of course is the $400 at the end of the effort for getting Gold in your annual IPPT

What You Need

1. Trainers - Mine cost $39, some China Brand at SportsLink
2. Time – 30 minutes, 4 times a week for 2 months from IPPT date
3. Jogging Route – Find two permanent jogging route of distance 5-6km. Call it ‘Route A’ and ‘Route B’

Firstly find out your maximum heart beat. Example I’m 30 years old, so 220-30 is 190. My maximum heart beat at 100% effort is 190. Remember do this, very important

Maximum Heartbeat Effort Formula

220 – Your Age = Your Maximum Heartbeat

So if I tell you to run at 60% effort, at the end of the run, check your heartbeat for 6 seconds. Then multiply that number by 10. This is so, it will tell your heartbeat tally for 60 seconds. Then check if the heartbeat you just calculated versus your own maximum heartbeat

Example: To run 60% effort

1. Check heartbeat for 6 seconds = 12 heartbeat
2. Multiply by 12×10 = You get 120 heartbeat for one minute
3. Comparison = If my 190 is 100% effort, then 120 is 63% effort
4. Ok I found out I ran at 63% effort, so I’m on target
5. If the number is lower, increase the exercise intensity
6. If the number is higher, lower the exercise intensity

Below is my training effort for two months before my IPPT. I was heavily involved in couple of projects, so I could only afford 30 minutes of exercise daily. I know many people will start off enthusiastically but quit the program after a week or two. The keyword is consistency

1st Month

Week 1, Day 1 – Route A (50% effort)
Week 1, Day 2 – Route B (50% effort)
Week 1, Day 3 – Route A (55% effort)
Week 1, Day 4 – Route B (55% effort)

Week 2, Day 5 – Route A (60% effort)
Week 2, Day 6 – Route B (60% effort)
Week 2, Day 7 – Route A (65% effort)
Week 2, Day 8 – Route B (65% effort)

Week 3, Day 9 – Route A (70% effort)
Week 3, Day 10 – Route B (70% effort)
Week 3, Day 11 – Route A (75% effort)
Week 3, Day 12 – Route B (75% effort)

Week 4, Day 13 – Route A (55% effort)
Week 4, Day 14 – Route B (55% effort)
Week 4, Day 15 – Route A (50% effort)
Week 4, Day 16 – Route B (50% effort)

2nd Month

Week 5, Day 17 – Route B (55% effort)
Week 5, Day 18 – Route A (55% effort)
Week 5, Day 19 – Route A (60% effort)
Week 5, Day 20 – Route B (60% effort)

Week 6, Day 21 – Route B (65% effort)
Week 6, Day 22 – Route A (65% effort)
Week 6, Day 23 – Route A (70% effort)
Week 6, Day 24 – Route B (70% effort)

Week 7, Day 25 – Route B (75% effort)
Week 7, Day 26 – Route A (75% effort)
Week 7, Day 27 – Route A (80% effort)
Week 7, Day 28 – Route B (80% effort)

Week 8, Day 26 – Route B (60% effort)
Week 8, Day 27 – Route A (55% effort)
Week 8, Day 28 – Route A (50% effort)
Week 8, Day 29 – Route B (50% effort)

IPPT

Rest – Take 1 to 2 days off before IPPT
IPPT Day – Good Luck!

The idea behind the above training program is heartbeat training. It works for me, so the results may vary with you. The beauty of the program is that it caters to all level of fitness level. Its the effort in training that matters

As the week progresses, the intensity gets harder but as the end of the month, it gets easier to taper and recover before picking it up again for the next month. Always remember to taper and lower the intensity for any competition or big events you’re participating

Well hope the above information helps in your IPPT. Hope all bradas out there will achieve their gold :)

Disclaimer: Results may vary. Please consult doctor advice before venturing any new exercise program. I hold no responsibility for any mishaps should you follow the above training program