Hit up the punching bag for 30 min, do at least 20 min of jumprope straight which would help you so much more then a few hours of running straight but i do both; stretch throughly, pratice envading with a double end striking bag; my schedule is run 2-3 miles a day (spreaded out) 20 min of jump rope (1 time) 300-1000 situps (depending on my mood), 100-500 pushups (depending on my mood). hit double end striking bag for 15-20 mins also hit the speed bag for 15-20 min. Hope this helps because conditioning is very important.