This is for the fitness freak out there or those who want to ace and profit (up to $500) from their Individual Physical Proficiency Test (IPPT). The IPPT is a standard physical fitness test used by the Singapore Armed Forces (SAF), Singapore Police Force (SPF) and Singapore Civil Defence Force (SCDF) to test the basic components of physical fitness and motor skills of their members.
As a Singaporean male, the IPPT has been a part of my life since my teenager days. I (still) consider myself relatively fit but it was only in the later part of my reservist that I managed to ace the IPPT, that is, achieve the GOLD standard and the maximum cash reward.
How did I do that? I have always only managed the Silver standard since my first attempt at IPPT. This was largely due to my inability to run fast (really fast) over 2.4 km (not a sprinting distance but also not your marathon). I used to think this is genetic (maybe I have smaller lungs?) but thanks to Google and my reluctance to let free $ out of my grasp, I found the secret online.
Let me share it with you. In short, it is down to training. In my active days, the army never taught us how to ace the 2.4 km run. Yes, we were made to run a lot but that did not help one iota to achieve the GOLD standard. A targeted approach is required. I have since modified and perfected the secret sauce. Before I “retired” from the army, I achieved the GOLD standard 5 years in a row. This is how I did it.
HIIT which stands for High Intensity Interval Training.
Go to a running track or a treadmill (my preferred choice)
- Warm up for 2 minutes (6 or 9km/h pace)
- 3 X 800m (14km/h pace) with short break (30s to 1 minute) between each 800m
- 3 X 400m (15km/h pace) with short break (30s) between each 400m
- 3 X 200m (16km/h pace) with short break (15s) between each 200m
- Cool down
It works like magic for me! I am confident it will work for you too.