My opinion is to start with high intensity and build endurance instead of the other way around.

I would run hard/alternating speeds for 2 minutes and then rest your rest period or longer if need be then do again. Stop, even if only a couple rounds (or take a longer break) to keep intensity up. Slowly build up to high intensity for 2 minutes with a break x 5...

You don't need the energy system and muscle conditioning to jog for an hour. You want to have the energy to explode and endure for 2 mins with break times 5.


This is tough if you keep intensity high. A couple times a week with once or twice a week sparring (if you spar hard) or hard bag work -designed for conditioning is what I would do....

Teach your body to be fast and powerful to endure the time needed instead of teaching your body to endure for an hour of medium pace conditioning.

Its not what you can do but what you can recover from and do again - if you energy levels are falling over the week you know you are pushing it too much...

Thats my opinion anyway :)