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On the run you accelerate at a maximum speed of 300-500 meters and then relax for 1 km, reducing the running pace, but not slowing down to walking.

The higher your fitness is, the less time you need to rest and recover.

Please do not treat my proposed

options as a dogmatic statement to blindly follow. There is a lot of possible options, and the choice depends primarily on your level of training.

The higher your fitness is, the less time you need to rest and recover.

You should do some speed training to improve your performance as well,

You should do some speed training to improve your performance as well, but proceed to it only after having

enough endurance to withstand the load.

but proceed to it only after having enough endurance to withstand the load. That speed training can be like this: 4 km swimming on Monday, 140 km cycling on Tuesday and 25 to 30 km running on Wednesday.

If you feel okay after that, you can include interval training in your plan and work consistently on increasing your power and speed.