Lap mail 10 phút

Here's a 10-minute lap mail for you:

Warm-up (2 minutes)

• Jumping jacks: 30 seconds
• Dynamic stretching: leg swings, arm circles, hip circles, etc. (30 seconds)

Lap 1 (3 minutes)

• Run at a moderate pace: 3 minutes

Walking Break (1 minute)

• Walk at a brisk pace: 1 minute

Lap 2 (3 minutes)

• Run at a moderate pace: 3 minutes

Cool-down (2 minutes)

• Static stretching: focus on your legs, hips, and lower back (2 minutes)

Remember to listen to your body and adjust the intensity and duration based on your fitness level and comfort. It's also important to stay hydrated and wear comfortable clothing and shoes. Happy running!