Well Alana, that time would have me cheering not laughing at all, it would put you in the top 10% of my team at the beginning of off season training 4 weeks ago, with an estimated VO2 max of 59.1 ml/kg/min, so be proud of that, our team best is 8:03 for the 2,400 metres, but I feel that will be challenged upon return to training on January 7th, I am thinking sub 7:50 maybe our new best time. Now as to your intervals I will give you a 4 week progression, so do them once a week when you are fairly fresh, start each each with a 15 minute warm up including jogging, dynamic movment drills, active flexibility work and finish each session with a cool down including 10 minutes of stretching.
Week 1: 15 x 40/20 @ 110% VO2 max – 15 x 200 metres in 40 seconds with a 20 second recovery
Week 2: 20 x 30/30 @ 125% VO2 max – 20 x 170 metres in 30 seconds with a 30 second recovery
Week 3: 25 x 20/40 @ 140% VO2 max – 25 x 130 metres in 20 seconds with a 40 second recovery
Week 4:10 x 130 metres in 20/40, 10 x 170 metres in 30/30, 10 x 200 metres in 40/20
go well, ash