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After a few weeks I can now run non-stop for at least ten minutes, sprinting the last six yards and leaping up the steps to make sure I'll be thoroughly out of breath when I get in. I'm always nice and hot and red, and depending on the weather, somewhat sweaty. I suspect I could be making progress faster given the effort I'm putting in. What's the ideal level of exertion you should be experiencing if you want to improve as quickly as possible, and is getting more time in possibly more effective for a beginner? I know sprint training is more effective at improving aerobic fitness in the already fit, but there's less research done on unfit (and asthmatic) people. Does anyone know of any studies indicating the ideal balance between being vigorous on the one hand and spending more time pounding the pavement on the other?