5 to 12 km weekly mileage spread over several runs. You could do short 2 to 3 km runs on the weekdays and slightly longer runs on the weekend.
Pick one or two exercises to perform before your run. 2 to 3 sets of each exercise can help to warm up and prepare your running muscles before a run. This will take you 4 to 6 mins. At the least, try to perform at least one set.
IPPT READY by Terence Choo
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