Warm-up: Start with a 10-minute easy jog to warm up your muscles and increase your heart rate. Main Set: 3 Minutes On (Hard Pace): • Run at a challenging pace for 3 minutes (around 80-90% effort). • Focus on maintaining good form and a strong, steady pace. 2 Minutes Off (Easy Jog or Walk): • After the hard 3-minute interval, take a 2-minute active recovery. • This could involve an easy jog or even a brisk walk to allow your heart rate to come down. Repeat: Continue this cycle for 30-40 minutes, adjusting the duration based on your fitness level.