You'll be able to re-take the run. I don't know when though, maybe after a month or so....Just got back from the gym and got a 12.12 and didn't complete the second run as i cramped up massively, i'm frustrated as i wish i had just carried on through the pain. Anyone know what i will have to do next?
Correct.If you had finished the 2nd run in under 11mins even though it's a fail you can retake within 2 weeks.
Unfortunately as you 'wrapped' and didn't finish I'm pretty sure the wait is 8 weeks....
On the music front my earplugs weren't working so i ended up having to watch the Antiques Roadshow, i've never been so bored in my life ha!!My advice to you would be to start doing some intervals on the treadmill and not just do 'mock pjfts'.
The level needed is 15kph for the whole 10mins so what I did was break it down into say 800m or 600m at a certain speed 15-16kph then after 800/600m at 16kph rest until you feel like you can do it again (max 2mins) then do another 800/600m at 15/16, keep doing this for the full 2.4km. Eventually try to decrease your rest time or extend the split to 1200m at the 15/16kph. eventually you will feel like you can do it with no rest and bang out the whole 2.4km at 15kph+.
This worked for me so I hope it helps, mock pjfts I found so boring and also keeping at the same pace all the way through is even more boring so the interval training mixes things up a bit. Try doing a mock maybe once a week over the next 8 weeks and see if you can improve it. Also get a decent motivating playlist on your mp3 player and sing along in your head or go to a 'happy place'. My iPod cut out half way through the return and I had to watch Jeremy Kyle on the TV!
not exactly motivating....
Anyway Good luck fella