If you don't run for a long time, run on the treadmill, and 40 minutes can be distributed like this. Warm-up, brisk walking, jogging and relaxation 10 minutes. According to personal physical fitness, if you can run more, you can extend your running to 10- 15.

Let's talk about the running link first. If you want to run about 2.5 kilometers in 15 minutes, if you are physically strong, run 400- 1200 meters at10 kilometers per hour, then run 500 meters at 9.5 kilometers per hour, and then run 400 meters at 9 kilometers per hour.

If you are tired, you can jog 10 minutes at a speed of about 8.5-9 kilometers per hour.