Schedule se workout karo.... Pain nehi hoga... Mai 1km.. 2km.. 3.5km.. 4km.. 5km ka speed trial karta hoon... 1km 3:30 me ho jata hai.. 2km 7:30-8.. 3.5km 15 lagta hai.. 4km ka 17.. or 5km ka 21-21:30 me ho jata hai... Paar roj speed running karoge to pain hoga... Kabhi kahbi 8km-10km long run.. kabhi kabhi slow-fast karo.. accha result ayega