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 12:25 PM.