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Try this.
Warm-up, and stretch-out.
5x100m sprints. jog back and go again, right away. The jog back is your rest period.
8x50m.jog 100m and start again.
And here is something that will really give you anaerobic stamina.
It's called temporal trainning.
Take a 400m track. Divide it into 4 segments of 100m. Run each 100m at a different intensity percentage. For example:1st 100m 70% of ur max 2nd 100m go up to 80%, 3rd 100m. go down to 60% 4th 100m go to 90%.
These numbers aren't holy in any way. Mix up the tempo to vary your work out. Try to get in four laps. And remember because you are training your anaerobic system, get atleats 3min recovery between laps, so that your muscles are fully recoverd and ready to go again.
Oh, and pump those arms when you run. Your arms will drive your legs and balance the body, and it will pay off in the ring when throwing punches. Half of your road work should be anaerobic stamina. So on 6 days, 3 should be distance and 3 should be sprints.
Warm-up, and stretch-out.
5x100m sprints. jog back and go again, right away. The jog back is your rest period.
8x50m.jog 100m and start again.
And here is something that will really give you anaerobic stamina.
It's called temporal trainning.
Take a 400m track. Divide it into 4 segments of 100m. Run each 100m at a different intensity percentage. For example:1st 100m 70% of ur max 2nd 100m go up to 80%, 3rd 100m. go down to 60% 4th 100m go to 90%.
These numbers aren't holy in any way. Mix up the tempo to vary your work out. Try to get in four laps. And remember because you are training your anaerobic system, get atleats 3min recovery between laps, so that your muscles are fully recoverd and ready to go again.
Oh, and pump those arms when you run. Your arms will drive your legs and balance the body, and it will pay off in the ring when throwing punches. Half of your road work should be anaerobic stamina. So on 6 days, 3 should be distance and 3 should be sprints.
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