This depends on your physique, and it needs to be done step by step, not too much at once. You can jog 50 meters on the first day. Gradually add a lot and accelerate at a constant speed, if only to enhance physical fitness. Running 1000 meters a day is enough to achieve the effect you want. The most important thing is persistence. If you want to practice long-distance running, add more. But don't overdo it. Just under 5000. Unless you want to be a professional in this sport.