The next day, jog three times.

Jogging twice on the third day, running at medium speed (even speed).

On the fourth day, jog once and run twice at medium speed (uniform speed).

On the fifth day, jog for a lap, run at a moderate speed (even speed) and run quickly.

On the sixth day, jog once and run three times at medium speed (uniform speed).

I've been running like this ever since. After three or five days, the speed will increase to four laps, and it can be increased to five laps in the future.