HOw can i improve my cardiovascular capacity?
I feel esp difficulty if i do intervals. Starting off with 2 sprints and then a fast jog I already feel short of breath, however after 2 minutes of waterbreak, a moderate jog for 10-15 mins I feel absolutely fit enough.
The coach advised me to either jog long distances but with a slow speed or a shorter distance with faster speed.
How long usually does it take to see the effect?

I want to feel confident about my own fitness before i hav a game this weekend