Interval Sprints?

[AMChaudhry]

I've been running 5k six nights a week for a while, and I thought interval sprinting would be better suited to build endurance in the ring since you have periods of rest in between rounds.

I fight three three minute rounds, how should I structure my sprints?

[MePunchHard]

I fight the same and the best condition I have ever been in was when I was doing:

100, 200, 400, 200, 100, 200, 400, 200, 100 with one minute rest in between each sprint. I may add an extra one or two 100m ones at the end as well.

[Danny Gunz]

Running long distance really isn't that effective when it comes to boxing if you dont add sprints into it.

I usually do:

30 second sprints with 30 second rest x3
60 second sprints with 30 second rest x3
90 second sprints with 60 second rest x3

After only a couple weeks I already felt much better in the ring.

[Holtol]

I allways liked to jog bettween my intervals. I never liked to just stop and stand like some people do. When I was training i would sprint 100 meters as fast as I could jog 100 meters x 10. I would also sprint 200 meters then jog 200 meters x 10 on other days. I would sometimes do the same thing with 400 meter sprints. I did the same thing with hill training. I would sprint up the biggest hill I could find then jog down as many times as I could. I usually only did intervals once or twice a week.