HOW TO SCALE THROUGH THE 3.2 KM RACE @NDA AFSB

The 3.2km race is a must fitness test of  Armed Forces Selection board  that you must pass when applying for NDA, 

NDA only allows stipulated running time for the selection exercise. Therefore, running 3.2km race does take some practice.

The best thing you can do two weeks before the real race is run/exercise every day.

Make sure you cover the 3.2km distance several times by doing run/walks.

It’s been said if you want to run fast, you have to practice running fast. Our today post will ease you into track workouts to boost your leg and lung power – and your finishing time at the next NDA 3.2km race. You’ll also develop a sense of “pace awareness,” that is, how your legs and lungs feel when you’re pushing the pace, which will help you avoid the most common racing mistake: going out too fast. Train in mind with the time allocated for you specifically whether male or female, the time differs.



Avoid alcoholic drinks and smoking 90 days before  AFSB,  race
Try Tabata Workout Plan and jog at least 3 times a week( i advise you use weekends), don't over stress yourself.

While running do a few short intervals in runs, e.g. run 1 minute fast, 3 minutes easy and repeat that 3-5 times.
Practice meditation
Have enough rest (sleep) , although this may be impossible at afsb, that's why we advised weeks before aAFSB you sleep so well.
Drink moderate amount of water 10 minutes to the race
Train with the Shoe you want to use for AFSB, so your leg can get accustomed to it.

Train with a friend , if you have one.
Do a 5 minutes exercise few minutes to the race. e.g “push ups, and stretching of body”
Have a mental picture of the race. “run the race in your mind first”
while running the real race make sure you don’t open your mouth while running. Breath with your nose
Get a massage if possible before the real 3.2km race day
Make sleep a higher priority

Wear a Good running shoe, and a Smart watch to track your pace and miles.
Start hydrating 4 days before a race
Race with cars 
Practice planking and Cobra stretch in your workout routine
Take care of your body.

On the day of the race, except you have been an athlete all your life accustomed to running, don't try to play hero, just pick your pace gently and make sure you are close to those at the front,close your mouth when running then when you begin to feel heaviness in your heart,just open your mouth a little when your lungs begin to grasp for breathe, so air can come in bits through the nose and mouth.Lead with your chest,Slap and tap the ground, 

Time Range: 0sec-18mins for male for first cage, while the female are to complete their race within 0sec-22mins for first cage. Anything below this time will either place you in second cage, third cage and fourth cage.

As at the time this article was written,Elimination by Cage have been scraped, so you don't have to worry about being eliminated if you come last, (its a bad idea though as it decrease your points).

Run with the Front Pacers and try to maintain that pace then you are good to go!



check our previous post of WHAT YOU SHOULD EXPECT AT NDA ARMED FORCES SELECTION BOARD.

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