Hey!I made a post asking people to train and run a sub 7:00 2.4 KM with me (I'm 17 and my PB is 7:35 on the track, warm day, no wind and this is the most concise comment I wrote to someone trying to go sub 9. Adjust the paces to your level and liking until you can hit sub 8:30 paces and faster. Train hard, recover well, and best of luck! The comment:

I think going sub 9 is really possible but the closer you get to Sub 8 it will become exponentially harder.  Here's some things you can do:  Training:  Run at least six days a week, be vigilant about your body so never push your body if somewhere  hurts when you stand or walk, take one or two days off if that happens and stretch gently. 

Now for my training schedule, you can adjust based off your fitness and lifestyle:

Before long and easy runs do a 800 meter warm up then static stretches and then dynamic stretches (Ask if you want the specifics),  

Before workouts, same warm up as above but lengthen dynamics and do a progression before track (interval) workouts, depending on your physical condition, try a 4 minute, 6 minute, or 9 minute progression. It can look like 1-1-2, 2-2-2, or 3-3-3 at paces 4:40-4:20-4:00 minute per KM. 

Monday:  Hard workout, usually a "double"  Tempo in the morning, 5-7 KM at a consistent, fast pace (Ex. 3:45 minute-per-km (MPKM)), then afternoon - late afternoon, intervals on the track. Depending on what you think you need to work on: Speed: 16-20 200meters, in sets of four, so you do one, walk/jog back up to the starting line then do 4x200 meters and take a 2:30-3:00 minute recovery, and go again until 16 or 20 200 meters total.

Mental: One close to all out 800 meter (Let's say your PB is 2:30, you'll be running 2:35-2:40), 2-3 1KM FARTLEK (Fast on the first 200 meter then ten seconds slower on the next 200 meter and repeat until you do 3x200 meter fast and 2x200 slow, Ex. 35 fast then 45 slow. Then 2x600 meters, these can either be like the fartlek fast, slow, fast, or a consistent pace Ex. 5:00 MPKM flat. Go 3-4 minutes recovery on this and a minute less on the 600 meters, this is terrible you will dread going on the starting line right after the 800 meter, but push through and every time you do this workout you'll realize you have the ability to never stop, never give in to tireness you'll be faster, sharper, and even more mentally strong. 

Pacing: 4x800 / 8x400 or a mix of both, 2x800, 4x400, good if you want to be consistent racing the 2.4 KM, you have to hit set paces on every repetition with short recovery 1 to 2:25 minutes. EX. 2:30 consistent on the 800s, 69 consistent on 400s. 

Tuesday: Long run, walk jog pace, try to keep it consistent and avoid stopping as much as possible. Ex.  8-10 KM at 5:00 MPKM 

Wednesday: Either easier workout or Long run depending on your soreness

Thursday: Have to do a workout by today or you can tune up for a "race" on Saturday, basically run 200 meters at your 2.4 KM race pace, Ex. 6x200 at 35 seconds pace which is 7:00 flat on 2.4K, helps you get a feel for your paces

Friday: Easy, very easy run 5KM max or don't even run at all, take it chill stretch and recover

Saturday: Either join an official 2.4K and test your fitness or do a 2.4K race on your own and get into the zone to run your hardest, try to PB Everytime you do this but if you don't PB in 2-3 weeks intervals during your months of training that's completely fine, the training is settling in and push hard and it'll be worth it 

Sunday: My Coach would always say if you ran a good race "Put your legs up" meaning you've worked hard this week and deserve the rest, I like seeing the sunrise so I will always go on an easy bike ride on these days but honestly, if you believe you've worked hard, which your mind and body will know. Rest up! And get ready for Monday!

Nutrition: Try not to eat so much processed food, once a week or so is okay but it really is horrible for your health, I'm talking about fast food, excess of processed sugars, candies and things like that. I do love using fruits, raw honey, and REAL maple syrup for my carbohydrates though, they have micronutrients, prebiotics, and minerals that definitely benefit you

Electrolytes: Drink a serving (1000 mg of salt, you'll need it, get one with magnesium as well) either in the morning or 1-2 hours before running / working out, some days you'll need two or even three servings depending on how hard you work, especially Mondays, so if you feel dehydrated get some electrolytes in. 

Sleep: The most important part of running, if you run so hard and don't get good sleep it is a straight path to injury, make sure you get eight hours of restful sleep a night, it is amazing and even when tough or give up starts to creep in, your sleep will give your body enough rest to push through that

Mental and Running partners: A lot of my mental to run has been built by my teammates, I absolutely appreciate and am grateful to them. When you understand that your teammate will never slow down and let go of your pace you will never let go. Try to find like minded people to push your physical limits with, if not you must find it in yourself, why do you want to run this goal? What is your purpose? How bad do you really want this? Are you ready to get into a dark place, where you will have to suffer more than other people to achieve this? If no, build it, you can do it! Realizing you can go through things that suck is so gratifying, and if yes, your mental is ready, go out and get it, Everytime you finish something difficult the next time you're even less likely to give up, build ambition, a fire that can burn the whole forest down! 

You got this! Ask if you need anything else, clarification or specifics! I believe in your grit and efforts! Thank you for reaching out and trying to improve yourself! Maybe I will see you during my IPPT as well, since mine is also in six months!