First, read the English article below.

The classic long runs seen on Rocky are not actually great training for boxing. Boxing is about short, sustained bursts of high energy, and the best way to train for this is interval training. Intervals are when you alternate high energy, quick sprints with short rest periods. As you get more fit you can shorten the rest periods by 10-15 seconds, improving your gains even more. A good starter workout would be:  1-mile warm up at slow, easy jogging pace. 6 600m sprints, resting for 1 minute between each. You want to be running at roughly 75-80% of your top speed. .5 mile slow, easy recovery jog at the end. Interval training will make up the bulk of your cardio workouts, and they are the best way to quickly and effectively train for several explosive rounds of boxing. However, you still want to move your legs on the off days. The best way to do this is with a mixture of full body workouts, longer, slower distance runs, and some light, quick sprints. The following activities, used at the US Olympic training camps, should be mixed and matched into a 30-60 minute long workout:  1-2 mile run for warm-up (moderate to fast pace). Shadowbox 1 round (3-minute round). Run backward 200 meters. Sprint 100 meters. Jog with hands up, throwing realistic punches, for 400 meters. The classic 4-5 mile morning run still has its place in boxing training. Use it on days where you need to recover, especially after 2-3 straight days of intense workouts. Longer, slower runs are also best in the days leading up to a fight, as you don't want to be sore and tired when you step in the ring. Run for 30 minutes to an hour at a nice, comfortable pace, and stretch before and after.  Many trainers recommend doing your runs first thing in the morning, giving you time to refuel and rest for the skills workout later on. As you jog, keep your hands in defensive position, occasionally throwing mock punches, to get your arms warmed up. This is why most boxers call running "roadwork." Jumping rope is one of the most fantastic boxing workouts... 

Now, please write a short abstract for it in Chinese. Abstract:
每周做2-3次间歇训练。 在非间歇性训练里加入长跑、模拟对打和短距离冲刺。 每周进行1-2次长距离慢跑，以放松并舒展你的双腿。 每天进行跳绳训练。 进行敏捷性训练，比如阶梯练习，或快速扑抢运动。 要注重良好的步法技巧。