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Cool down for 5-10 minutes after exercise. Aim for the higher end if you are: 1  Just starting an exercise program. 2  Just getting back into exercise.  Just exercised at a higher intensity than usual.
Once you complete these training sessions, you should be ready to run one mile straight! General Training Tips. Always warm up by walking for 3-5 minutes before your workout; end each training session with a 3-5 minute cool down, and don't forget to stretch! Be sure to rest from cardio for 1-2 days each week.