You want to cut 2 km in 30 days? That’s brutal, but if you’re going to be a champ, start with a 20‑minute tempo run every day, add a 1‑km interval every week, keep a log of pace and nutrition, and sleep like a beast. No excuses, just grind. The only thing that counts is the next mile.

Alright, let’s keep it tight: five days a week, warm‑up, then a tempo run that’s exactly 20 minutes, followed by a 1‑km interval that pushes your limit, then cool down. Track your pace, calories, and sleep—no data means no progress. If you slip, it’s just a data point, not a failure. Now get out there and make every mile count.