How much roadwork do ya'll do? How far and how long?

30 minutes varying the pace with short burst of sprints. When training for a fight intervals twice a week.

30 minutes varying the pace with short burst of sprints. When training for a fight intervals twice a week.

thats basically what i do when i do roadwork and i try to run on grass as much as i can. i am just getting into great shape and not in a "camp" for a fight yet, so i haven't messed with intervals or sprints. i also might investigate mixing and matching cardio with circuit training and plyometrics i.e. sprinting a lap (.25 miles) doing a 2 minute circuit of alternating burpies, jumpin jacks, pushups (with clap) and mountain climbers. Then resting for a minute and repeating. maybe like 4 or 5 sets of that...

i also work as a pt in a gym, so i vary my cardio with eliptical (to save my knees), ergometer (rowing maching) which is AMAZING to build stamina- I used to row in college so I am very familiar with this pain machine; and treadmill. I plan to start using the treadmill only on a steeeeeeep incline (max 15%) to get my heart rate up. you'd be surprised how much slower yo can go (like a very light jog and even a walk if you are not in great shape) and still maintain 85% of your maximum oxygen intake (for me, thats like a heart rate of 175 bpm)- that seems to be the hardest thing to do with the eliptical...

well right now im not, as im fighting in 2 days and my trainer told me not to run the week before a fight....but usually ill either do a 30 mminute steady paced run, or some 4x400m or 10x100m sprints.......once or twice a week.... but i prefer gym work to running...its more important and i enjoy it more...i used to do a 30 min run 3-4 times per week but after my fight on sat ill probably stick to one 30 min run and one or two sets of sprints per week....

6x3minute sprints with 1 minute jogging intervals.

3 times a week (4 if I have time)

I usually run 2 miles. I dont jog it I run. I mix in some really deadly intervals to change it up that end up being 2 miles as well. Occasionally I'll run 4-6 miles.

6x3minute sprints with 1 minute jogging intervals.

3 times a week (4 if I have time)

I doubt you sprint all out for 3 minutes, especially doing 6 sets of that.

How much roadwork do ya'll do? How far and how long?

not as much as your post count .. but generally 3 to 4 miles on off days

4miles'ish Monday, Tuesday, Thursday, Friday.

Monday I jog.
Tuesday I do it at a faster pace.
Wednesday I rest and run at night with the gym.
Thursday I jog.
Friday I do it at a much faster pace and time myself.

1.5 mile under 12 minutes minimum 6 days a week, but alot of the time i do that at morning and night, I increase the distance and do more sprints when i have a fight scheduled.

Five miles. Before I could train full time and had studies/work I ran 3 miles per day and 7 on Saturday followed by a Sunday League match. Play holding midfield and you will definitely do some serious mileage!