Was that on the road mate? Its a good time,although just scrapping the barrel for the PJFT. I done a 2.4k on the treadmill today,but i choose to do it after 30mins of intense cardio on the rower/bike,and i cracked out 9.40 ish,so i was fairly chuffed. I find timming yourself on certain things is better done when youve already been working out,makes it more realistic
Alright mate, that is a pass on PJFT, but ideally you *text deleted* be going faster. To improve you can practice the 1.5 miler. Also some longer runs, say 3 milers will help.
Id suggest you doing some sessions, say 1200 meters, at about 90% effort, have a 3 minute rest, then do it another two times. So three in total. Then up the distance as you get fitter. To give you an idea of the times to do this in, and something to compare it to, I currently do 3X1800 meters, about 7 minutes for each one. And PB for the 1.5 is 8:30 but this was in bad weather, I reckon could maybe get 8 minutes now.
Also see your at the same sorta stage in the application process as me, keep up the good work, when you looking at doing your PRMC?