in my opinion it is :tabata sprints for 2 mins, 1 min rest, 3 times- do this 2-3 times a week 2 mins hard running, 1 min rest, 3 times ( about 70-75% max) 20-30 medium/slow pace with occasional 3 sec sprint burst, 1-2 times a week is this the ultimate road work that will get your fitness up for fighting a amateur fight, i think so could it be improved, please say how and what do you do for your road work
I like doing 10 sets of 50 yard spints. you sprint 50 yards or so, then walk back to your starting point, then sprint again
Go to a (american)football field where they have the lines painted every 5 yards. Start at one goal line. Sprint 5 jog 5 sprint 5 jog 5 etc, when you get to the other end turn around and keep going. Go for however long the rounds you will fight are then rest one minute and do it a couple more times. Do that two days per week and on a third day run some 400m sprints with one minute rest in between them. If you want to add a day of long distance jog to help with weight, improve aerobic capacity or just for fun then go for it.
I always preferred longer intervals. Like 2 or 3 minute run, 30-60sec rest, repeat. I used to mix it up with some short hill sprints after a brief warm up. The end of my street is a fairly steep hill of around 50m, so I'd sprint up and jog/walk down for rounds or 3 minutes with 1 minute rest. As far as actual running, thats the combination that I always found most effective for myself.
i personally think mine is better as it includes sprints,fast runns, runns and jogging, it helps anaerobic and aerobic conditioning, injcreasees your vo2max and lactic threshold, and is very similar to a bout, does no one else agrree? but thanks for including your own road work, feel free to add any more
I don't believe there's an "ultimate" way to get fit. Therefore, I don't think yours is better. It's just one way amongst many. Variety is key though.
