An 'easy' jog or walk means a 'recovery run'. Keep your heart rate at about 60-70% of the maximum, and go at a pace where you can chat comfortably.

For example, "8 x 2 minutes (60 seconds rest)", means that you run for 2 minutes, then stop and recover for 60 seconds, repeating this 8 times.

All 2 minute reps should be at a consistent pace – or getting faster towards the end – so don't start too quickly! These runs should be at a faster pace than the easy runs, working near your maximum.

To complement your running, we recommend you do some gym or cross-training sessions.

Engaging in activities like swimming, weight training, strength training, or cycling involves using different parts of the body, unlike running.