深呼吸能降低心跳速度，帮助放松。

Deep breathing will slow down the heart rate and help you relax.

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当你达到你90%的速度时，开始放松和减速，慢跑1 - 2分钟，然后再进行4 - 5组。

As you reach about 90 percent of your top speed, relax and allow your body to decelerate. Jog for a minute or two, and then repeat another four or five times.

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一般的流程是进行几组接近最高速度的冲刺跑，中间进行较低强度的恢复性跑（当然是热身后）， 通常要持续10-20分钟（不算热身和放松的时间）。

Basically it’s a series of near-maximum intensity sprints with less-intense recovery intervals (after a warm up of course) and usually lasts between 10-20 minutes (not counting warm up and cool down).

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