Well, running is something I never did, never will do...
I prepaired for 50 and 100 man by sparring , bag work, weights, sparring, taking every class (from white belt to kids) and sparring, bag work, weights, bag work, sparring, oh did I mention sparring yet.
This is one persons view, their is many more, you need to find your own niche. Not all structured workouts work for everyone, (though they will get you to a level of very being in very good shape... physicially, mentally, and technically) we are all a bit different, so find what you like to do (this will help you do it more often) and then increase it and perfect it.
No mater if it is a tourney, kata, self imporovement, or test, just do it, and do it to your best abilities...
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