Well....
For me, I usually try to change things up a little here and there every 2 weeks or so. But my tried and true standard for some good conditioning has always been:
1) quick warm up and stretch
2) run at a healthy pace for 1 mile
3) jump rope for 5 minutes straight
4) run another mile
5) jump rope again, 5 mins.
6) keep repeating until I just can't do anymore
7) light cool off and stretch.
I add variations. Sometimes instead of jumping rope, I add some light side skipping, ab work, squats, etc...
For me, I usually try to change things up a little here and there every 2 weeks or so. But my tried and true standard for some good conditioning has always been:
1) quick warm up and stretch
2) run at a healthy pace for 1 mile
3) jump rope for 5 minutes straight
4) run another mile
5) jump rope again, 5 mins.
6) keep repeating until I just can't do anymore
7) light cool off and stretch.
I add variations. Sometimes instead of jumping rope, I add some light side skipping, ab work, squats, etc...