Daze

if I'm looking for a hard run I do about 2500 meters per 10-15 minutes. that's about how far my house is from my local park.

My casual run is about 3000 meters per 15-25 minutes.

A walk is about 30-45 minutes.

something easy though would be doing something like 10 laps around something the size of a soccer field and gradually picking up

speed every lap. maybe like

lap 1-10

1. 20% speed

2. 40% speed

3. 60 % speed

4. 80% speed

5. 100% speed

6. 105% speed

7. 110% speed

8. 115% speed

9. 120% speed

10. 125% speed.

make sure though you know your own strength and limits. you don't want to overwork yourself and end up with muscles that stay stiff for a week or two straight. not fun working with.