you can try one round stadium 1min 30 secs, rest interval 1min
30secs.
when you're better, you can cut down ur rest time to 1min, while
maintaining the one round 1min 30secs.
until you can comfortably clear 6 times while maintaining such
timing, 9.14 is not far liao..
or you can alternate train 2 and half round aka 1km, about 4
mins. do 3km each time you do this training. if you get comfortable
liao, you can slowly improve on each km timing or rest time.
like someone mentioned before, resting and training should be
1:1 ratio..
it's useless to throw in 101% and end up losing the motivation
to train in the next few days. so it's better to do 90% and one
week do 3 times. :)
