For people who run up to 4 kilometers once a week:

1^st session – 45 minutes in total – 4 minutes of running followed by one minute of walking, for the entire 45 minutes. It’s best to have a watch with you throughout the session, in order to track your timing.

2^nd session – 45 minutes in total – 5 minutes of jogging followed by one minute of walking, 5 minutes of running at an increased speed followed by one minute of walking, 5 minutes of jogging and a minute of walking – repeat this pattern for the entire 45 minutes. Both sessions should be held on a flat track.

For people who run up to 6 kilometers once a week, or 3 kilometers twice a week:

1^st session – 45 minutes in total – slow jog for the first 15 minutes, followed by 30 minutes consisting of 4 minutes of running and 1 minute of walking, repeated for the entire 30 minutes.

2^nd session – 50 minutes in total – 10 minutes of jogging, 10 minutes of running at a moderate speed, 10 minutes of fast running, and then again ten minutes of jogging, and 10 minutes of running at a moderate speed. A flat and long track, such as the train track park, is preferable.

For people who run approximately 10 kilometers once or twice a week:

1^st session – 45 minutes in total – running at a moderate speed, and each 5 minutes increase your speed for half a minute of sprinting; repeat for the entire session.

2^nd session – 60 minutes of running on a relatively flat track – 30 minutes of running at a moderate speed, followed by 30 minutes of faster running, with an emphasis on trying to maintain a higher heartbeat and pace than the first half of the session.