Next time you have 42 minutes to spare - 20 minutes to warm up, 12 minutes to run, 10 to warm down - aim to achieve around 2,300 metres as a minimum in a 12-minute continuous run.

• 下次您有42 分钟饶恕- 20 分钟做准备, 12 分钟跑, 10 温暖下来- 打算达到大约2,300 米作为一个极小值在12 分钟连续的奔跑。