u can do the 2.4 perhaps once or twice a wk, setting progressive
targets each time e.g. 12 mins 30 s, then 12 mins 20 s,
etc...
apart from that, you can do interval trg:
either
run 6 rounds, sprint one round (under perhaps 1 min 40s) then jog
one round to recover then sprint... until u complete 6
or
sprint 300 m (under perhaps 1 min), jog the rest 100 m, come back
and rest for 3 mins. do 6 sets of these
remember not to train everyday - u need time to recover. also, do
proper warm ups cool downs and hydrate urself properly b4 and after
the sessions.
