With a little bit of training each week ... two 4 km runs at slow pace and 1 hill session (3 x 100) and a parkrun. I still need one long slow run per week of about 8 km. My heart rate average during the parkrun has declined from 168 to 162 and time is down by 62 seconds for a new pb at 31:15. Training works keep going. I am also using like a barley green probiotics. It's meant to give you more energy. I was stuff for months at 33 minutes. I am hoping to run 15 seconds better each month! I used to feel completely exhausted after the parkrun now I feel like going doing something.