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As a former captain of my high school's track sprinting team, I suggest that you do sprints, rather than jogs or running or w/e it is that you do.
The way how I do it is that every other day before I do weight lifting, I will run for 3-5 miles. On the other days when I am not weight lifting, I'd do sprints. Some examples of sprinting excercises is going out on a trail and sprinting for 20 seconds, and then running for 15 seconds, just keep doing this interchangeable. You should be able to get a good 4-5 miles in before you burn out. If you're on the treadmill, then run at 6 mph for 4 minutes, then stop for about 10 seconds, then start again running at 6.5 mph, stop for 10 seconds, and rinse, lather and repeat. Each time you continue your run, increase your speed by 0.5 mph. suddenly stopping and suddenly starting to run again gives you a similar effect to sprinting, but I'd suggest you do the full fledged sprints out on a nice trail.
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