what could i do for my roadwork and what do you do

i can only do my roadwork on week days and i box on mondays and fridays so it cant be to intense on them days. i know long distance runs arent as goo as HIIT or interval training so could you please write me a 5 day a week plan the will get me fit for boxing as i desperatly need to get fit ;D

Tabata Training Takes about 5minutes of your time yet very very effective!

Tabata Training

im new to tabata training but after reading through the principles sound almost identicle to HIIT.

Tabata training is a form of HIIT, just a very intense with low rests between sprints. I wouldn't just jump into them myself, for they are quite painful and what is the sense of seeking a reward at the expense of injury.

Depending where you are at, I'd start with jogging, med. to high intensity for a week or so, with mixing in a bit of sprinting. Off boxing days of course.

Then when feeling comfortable time to step it up to the 20s all out x8 w/10s rests. If you can get through those without feeling the need to either pass out or barf by the end, you're likely doing them wrong. But after a few weeks of doing them say 3 times a week, your cardio will begin to shoot thru the roof.

Importantly also, is a good warm up and down for them. I try to get a few rds of skipping in before and after...and some dynamic stretching wouldn't hurt the cause either. ;)

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Originally Posted by Youngblood

Tabata training is a form of HIIT, just a very intense with low rests between sprints. I wouldn't just jump into them myself, for they are quite painful and what is the sense of seeking a reward at the expense of injury.

Depending where you are at, I'd start with jogging, med. to high intensity for a week or so, with mixing in a bit of sprinting. Off boxing days of course.

Then when feeling comfortable time to step it up to the 20s all out x8 w/10s rests. If you can get through those without feeling the need to either pass out or barf by the end, you're likely doing them wrong. But after a few weeks of doing them say 3 times a week, your cardio will begin to shoot thru the roof.

Importantly also, is a good warm up and down for them. I try to get a few rds of skipping in before and after...and some dynamic stretching wouldn't hurt the cause either. ;)

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Agreed I should of said You have to have some type of fittness to beable to do them. Sorry