first one, yes and no
light sure safe
heavy depends.
However, it is better to have someone to train with you.
2.4, mixture of interval and jogging.
I did get close to 10.5 mins by jogging alone. However, if I had
included interval last time, perhaps I could have been a bit faster
Anyway 2.4km is only a very short distance, so should be
able to train up fast
Have you gone through NS yet?
