I submitted my PJFT times on Strava yesterday, initially concerned as although I run regularly I have never tried sprinting 2.4k, my target time for my age is 12:43 (and that goes up in a few months) happy to say I managed 8:55. I don’t understand the big deal, if you’re in decent shape this shouldn’t be a challenge and if you aren’t, the wait times I’ve experienced so far should be more than enough so prepare yourself. HIIT is a proven way to increase aerobic endurance but if you make running a habit and regularly knock out 5ks then PJFT is a doddle.

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