Tripple it at least, I'd say. Go circuit training. Its all well and good being able to run forever, but when it comes down to it.....thats all you'll be able to do - run forever. To train your cardio you need to do all sorts of exercises that test indurance. Jump rope is pretty good indoors.
Good cardio do not listen to people who say RUN 5 miles a day in 30 minutes ( most people on this forum probably couldn't do it I can.) You need to be able to get in a intent fight for 3 minutes without getting tired ( don't worry people on this forum say that is way too short). 3 minutes is a long time to fight. I seen people who ran 10 miles a day lose to a person who can't even run 6 miles, because they can't take the pressure and controlling themselves on the bottom or being good at MMA fighting. Work on Martial Arts instead of worrying about Cardio just try to run 3 miles in ( 19 1/2 minutes) .
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I do cardio days at my gym on saturdays and wednesday. I start with 20 minutes straight jump rope, the do 2 double rounds on bag and/or padwork. Then I'll do a couple double rounds of sparring, or alot of single rounds going about 75% just to keep my heart going.
If I do not do bag/pad work then I'll double my amount of sparring just to keep working.
edit: I got about 4 miles down to about 30 minutes now, but I got blisters.
If you do longer distances, run your first mile at a slower pace than your other miles (ex:a 15 minute first mile). This will warm up your muscles and stretch them a bit so you can run longer, faster.
edit 2: # miles in 20 mins is still hard IMO. I got it down to about 25 mins max. but that was still hard.
Runn at your own pace for about 3 miles. Then try to run it faster after a month or two. Then go a longer distance. Then try to quicken that. Do what you feel comfortable with most of all. If you like jumproping, then do pad/bag work then during rest time go as fast as you can of the jump rope until the next round.
Or jump rope for longer amounts of time. Try to hold a conversation with someone while doing it also, it helps alot and makes you breathe alot easier.
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Last edited by EastPhilly : 06-02-2007 at 11:25 AM.
Change it up, train for long distance runs for about and hour plus just keep increasing, as well as train with short all out sprints. Do other cardiovascular excercises to increase your cardio its not all about running.
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