for their 2.4km, timing below 9.43mins.
we were taught to train for a normal 400m running track, at sport complex usually.
per 400m, sprinting time must be below 1.30mins.
next rest for 3mins. (if better rest for 2mins or lesser but 1.3min is good enough.)
den continue to sprint per run 1.3omins again.
den rest for 3mins.
do this 1.3 sprint, 3 rest for 8
i believe you can improve your 2.4km run timing.
at first mine is 9.45mins,
i do it once, it improve by 10seconds, 9,35mins.
depending on your determination(: