Quick 15 minute: If your time is precious, try this one. Jog for 3 minutes, then increase speed and keep the two-minute (if you finally feel breathless due precisely to the right). Walk for 30 seconds. Repeat this process, but time is 2 minutes jogging, running time 3 minutes. Walk for 30 seconds. To repeat it again. Finally, a short walk to calm you down.
Speed: alternate jogging for 30 seconds 30 seconds, so 6-minute warmup. And then some increase in speed, run 30 seconds 30 seconds. Keep up the 30/30 rhythm, in times of each run, some increase in speed. And so on, until you are just too much.
Running distance: adjust speed, running makes you feel very comfortable. Run for 2 minutes, and then 1 minute walk. Repeat the 2:1 ratio of three times. And increasing the share of running: running 3 minutes, a 1-minute walk. Repeat three times. At the end of training, according to 2:1 twice, then 1:12 times.