Half your IPPT score lives in this one station. Train it with three simple runs a week and pace it evenly — here is how.
Calculate My IPPT Score →The run is 50 of your 100 points. For a typical serviceman, improving from 13:30 to 12:30 is worth about 8 run points — the same as roughly 15 extra push-ups and 15 extra sit-ups combined. If you only train one station, train this one.
| Run | Session | Purpose |
|---|---|---|
| Easy run | 25–35 min, conversational pace | Builds the aerobic base everything sits on |
| Intervals | 6 × 400m at goal pace, 90 sec jog rests | Teaches your body goal pace |
| Time trial | Full 2.4km, every 2 weeks | Measures progress, practises pacing |
Almost every slow 2.4km has the same shape: a heroic first lap, then survival. Even splits win. Work out your per-lap target (goal time ÷ 6 for a 400m track) and hit lap 1 exactly on it — not one second faster. The race is won in laps 4 and 5, by the runner who saved something for them.
A runner at 14:00 with no structured training typically reaches 12:45–13:00 in four weeks on three runs a week. Check what that time is worth in your age group on the run points page — then decide whether Gold pace or just pass pace is your real target.
It depends on your target and age. 12:30 scores 30 points for under-22s and more for older groups; check the run points table for your group.
Three: one easy, one intervals, one longer or time-trial run. More than four sessions a week helps only advanced runners.