First, read the English article below.

Once you are running comfortably for prolonged periods, continue using at least one hard run per week to increase your mileage and endurance. At the same time, start designating at least one other hard day to challenge your body in new ways each week. Encourage runner's high by taxing your body with less familiar forms of stress.  Runner’s high usually occurs when the body experiences prolonged stress. The more endurance you build, the less likely this will happen from basic distance runs, because your body's used to it Seguing from base training to a variety of high-intensity workouts will keep your body from falling into a steady low-challenge routine. Focus on endurance training for at least one month before incorporating high-intensity workouts into your schedule. " These involve alternating between jogging and running at a much faster pace within one run. Start small by alternating between sprinting and jogging every two minutes. From there, try different combinations. Remember: the key to runner's high is placing new stresses on your body, so running different fartleks each time is a great way to increase your chances. For example:  On your next fartlek, you can increase both the jogging and sprinting intervals by equal amounts throughout one run. Jog for two minutes, sprint for two minutes, then jog for three and sprint three, followed by four jogging, then four sprinting, and so on. The next time, you can increase the sprinting interval and keep the jogging the same. Jog for two minutes, sprint for two. Jog for another two, then sprint for three. Jog for two, sprint for four, and etc. Then you can push your body further by running a faster pace for your "jogging" interval on your next fartlek. Similar to fartleks, challenge yourself by running a consistent faster-than-normal pace for a set distance, followed by walking or jogging for another set distance, and then repeating. As always, to achieve runner's high, avoid routine and doing the exact same thing each week. Keep challenging your body with the... 

Now, please write a short abstract for it in Indonesian. Abstract:
Lakukan lebih dari sekadar joging. Lakukan latihan “fartlek”. Lakukan latihan interval di lintasan. Larilah di tanjakan.