Tabata sprints of 20 seconds on and 10 second jog for a total of 8 times is good... hard.. especially at 5.30 in the morning at this time of year!!! lol but they do the job. Try thr following...

pick your starting point A

jog 10 minutes ( this acts as a good warm up )

sprint 20 seconds
jog 10 seconds
sprint 20 seconds
jog 10 seconds
continue for 8 sets
make sure these are all in a line away from the start point.
At the completion of the sprints turn around and run back to start point A.
Make a note of the time and in consequent sessions aim to get back to start point in same time.
What makes this so good is that as you progress you will be fitter at the sprints and therefore cover more ground during that part of the drill thus making the run back to the start point longer and thus harder to get back in same time.

If you find 8 sprints too much save this until you can do all 8 sets and spend a few sessions sprinting for maybe 4 sessions and add a set each time.

I would only do sprints for 4 to 6 weeks then have a rest from them as they are demanding on the body.

Another good idea is to run for the duration of the rounds you will fight and jog for the 1 minute rest.

B class fighter doing 5 x 2 minutes bout....

jog for 5 - 10 minutes as a warm up then....

run for 2 minutes

jog 1 minute

run for 2 minutes

and continue until all 5 rounds have been completed.

jog 5 minutes to cool down.

Hope these help!!