Run 1 mile
50 0r 75 or 120 box jumps or jumps to a static object – around 16″ high will work fine to begin with. 12″ if you find that too difficult.
Run 1 mile
NOTE: box jumps options for reps are scaled from beginner to more advanced in number. Pick what will enable you to keep going without ending up taking a big break between each single rep!
You can also scale the distance of the run if you wish, to 0.5 mile
Box jump video worth a look here