Fast 15 minutes: If you time is precious, try this one First jog for 3 minutes, then increase the speed and keep it for two minutes (if the last feeling is panting is right). Take 30 seconds. Repeat this process again, but reduce the jogging time to 2 minutes and extend the run time to 3 minutes. Take another 30 seconds. Repeat it again. Finally, take a short break to let you calm down.
Speed madman: alternating jogging 30 seconds to take 30 seconds, so warm up for 6 minutes. Then a little increase in speed, run 30 seconds to go 30 seconds. Keep this 30/30 rhythm, in each run time, are a little increase in speed. So the loop until you are just too much.
Ran out of the distance: adjust the speed, so you feel very comfortable running. Run for 2 minutes and then walk for 1 minute. Repeat this 2: 1 ratio three times. Then increase the proportion of running: run 3 minutes, take 1 minute. Repeated three times. At the end of the training, press 2: 1 twice, then 1: 1 twice.