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any decent cardio workout will compliment your running pretty well, and if it's non weight bearing (e.g. cycling/swimming) then even better as it'll reduce the risk of injury. As for quantities? Who knows! I recently read a book on the FIRST 3 plus 2 training method which implements 3 hard runs a week with cross training sessions to help improve fitness without risking injury. May be worth a read? I'm sure you could find a cut down version of it if you googled it?