Well this is what my Wushu teacher taught me... I got from a
fail at 2.4km to Gold within 3 months using his method. He's from
Team Singapore by the way, so yea.... you can trust his info
Firstly, run at a jogging pace for 3 mins, after this then run
normally for 4 mins, lastly you cheong for your life for the last 3
mins. Total of 10 mins without any break in between.
Do this 2 times a week (but I did only once a week). Of course do
more often for better and faster results.
Then, during the 2.4km run, don't ever ever stop or walk even if
you feel tired, just run all the way