My cardio training is a version of HIIT training. Get the most work done in the shortest amount of time. I am a football coach so I basically train you like I would my 14-18 year old football players. My goal is to get you in good enough shape that you can play a football game both ways. Then we will transition into weight training.
Big benefit to any kind of HIIT workout, you get your heart rate up and down. This will cause you to keep burning calories throughout the day. Much more than jogging 3 miles or so.
I don't like or agree with long distance running so I do not train it. It can be done on own time.