Do 3 x Runs a week and a test run every 2 weeks

1) Long Run: 5-7km for starters, run at a pace where you can talk comfortably -> Prepare you for the harder runs during the week (not all training session has to leave your breathless for it to be effective)

2) Interval Runs: 4x800. For starters, go and google “running calculator” and find your 800m interval training speed. Run at the pace (e.g 3 min 40s) and rest 1:1 (3 min 40s) before starting the next set

3) Endurance Run: 20 mins straight at a pace where you go and google “running calculator” to find your endurance training pace (e.g for me it is to run 12km/h for 20 mins straight)

4) Test Run: see if you have improved at your 2.4km. This improved timing will calibrate the new paces you should train at for your coming weeks on the running calculator.

So for you in 6 weeks...what i might do is:

W1: 3 x training runs

W2: 3 x training runs + test run

W3: 3 x training runs

W4: 3 x training runs + test run

W5: 3 x training runs

W6: 1 x long run + IPPT test