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I started training at Muay Thai 2 years ago and got into my first fight only to run out of breath in the second round.
I started stepping out of the office during lunch time for a jog every 2 days and I tried two different techniques but I'm not sure which one works:

• Running at a 10kph pace for 5km with a couple of breaks




• Running at a 15kph pace for 800m and resting for the next 200m and doing so for 5km

I find that with the first one I'm able to keep running longer while with the second one I run out of breath quickly and find it hard to continue the jog.

Which one would give me that bit of stamina that I need to keep going in a fight?

To quote Ramsey Dewey:

So the best movement that you can do for
cardio in Jiu Jitsu is Jiu Jitsu. Do more
rolling, for example, do more drills and
by drills I don't just mean going
through the motions. I mean, you know, a
drill with
actual resistance with a specific
objective and the same thing with Muay
Thai. One of the best cardio drills from
Muay Thai or muscle adaptation drills is
heavy bag work. Make sure you're getting
your rounds on the bag every single day.
Three rounds on the bag is a good
benchmark. if you're not doing that then
do it

He talks a bit more at length about having previously done running, but having to quit in part due to his joints, and in part because he found that it just wasn't translating to more endurance during a fight.

In your case, you don't have a heavy bag over your lunch time, most likely, but you probably can shadowbox. He goes on more at length about the value of shadowboxing in some of his other videos, but a quick summary is that it's valuable, because you're training the same moves that you're going to be doing in the fight, but you need to train with intensity, and mindfulness. Don't just run through drills, but rather do the drills as if you're actually striking the target or dodging the blow, at speed and with power.

I suggest investigating interval training, which would be your option 2. Fighting requires high intensity and may not actually last that long; a low intensity jog will not put your body under the same strain.

It's also not necessary for the distances for your low and high intensity training to match.

...while with the [interval training] I run out of break quickly and find it hard to continue the jog.

Which one would give me that bit of stamina that I need to keep going in a fight?

As you've seen - interval training is more tiring, and will help more. But, as Sean says neither will contribute very directly to MT performance.

I train MT now but earlier trained in Kyokushin karate for many years in Japan - the best workout I've seen for building endurance for fights is the "big mitt" Kyokushin guys use - random googled indicative video: https://www.youtube.com/watch?v=e8CQ4ZLMSaQ

• might be hard to do at lunch time though - you need a pad holder, and a bit of space - preferably private




• having someone's body weight behind the pad encourages you to hit hard to actually move them, so front kicks, punches, knees and elbows, side and back kicks, can do a lot of hard work through the target,




• you can attack full speed and power (given a similar strength/size mitt holder) in your own rhythms (vs thai pads where you're waiting for your partner to move them around, which has pros and cons but tends to give less workout intensity)




• you can throw in low turning kicks more freely and harder than with thai pads.




• unlike a heavy bag, the big mitt holder can be moving towards you, circling, backing away, or some combination thereof which affects your technique selection, e.g. you might prefer elbows and knees to break their forward momentum if they close suddenly, and low turning kicks or spinning back/heel kicks if they're circling, gliding side kicks to chase a retreating opponent, stepping-in front kicks or jabs to catch them as they start to close etc.




• sometimes we'd do several 2 or 3 minute "rounds" with ~15 second rests, other times we'd do 20-seconds-on / 20-seconds-off high-intensity rounds




• big mitts can be hard to find (in Australia at least) and expensive.

So, if you're serious about building stamina for fighting, and can find a mitt and partner, I'd definitely give it a go.