Originally Posted by greynotsoold
Ray Arcel called it 'sharpening your wind.' What he suggested was this: Alternately sprint, run or jog, for varying durations. Have somebody call out sprint, for example, then "run". Keep up for 3 minutes, then walk as fast as you can for 1 minute, then start the next round. Do this for as many rounds as you are going to be fighting.
I don't think that's a very effective way of building fitness, you'd be better of doing intervals for three minute rounds, say 15 seconds on 15 seconds off. That way you can keep intensity high and stay around your VO2 max for longer to improve it. Running for three minutes is just aerobic training, after 30 seconds or so it's aerobic and you're not going to be able to get near your VO2 max.