how many miles do u do when u do raodwork? If u dont do roadwork then u probaly have sucky cardio. im up to 4 miles a day.

I do around 3 miles a day. Sometimes I do more. Depends what else I've got on really. But 3 miles is the least I do.

i do 4 miles three days in a row, then one day rest then repeat. my time is around 29 minutes and i want to get it down to around 26-27.

I dont do roadwork and my trainer doesnt promote it either. I do interval running -intervals of 3 minutes at a fast speed- 2 days a week. I do steps along with those.

how many miles do u do when u do raodwork? If u dont do roadwork then u probaly have sucky cardio. im up to 4 miles a day.

Ok if I can keep Potatoes out of this thread we'll get you some good advice. The old timers like for you to run 5+ miles a day. Which for general health is a good practice. Now for boxing you have a different story all together. Boxing is anaerobic. Which makes the aerobic exersize of long distance running not sport specific. "note I didn't say bad" But it isn't very benificial for boxers to run long lengths of time at a steady pace. Think of it this way you have 3min rounds of exertion to 1min of rest. Thats a 3:1 work to rest ratio of high intensity activity. Your heart and lungs will not benifit from the relative easy pace of jogging. It took me a while to figure this out too. I went for the 4-5 mile runs thinking I was going great, but didn't have the gas in the ring I needed. What you need is some intense interval roadwork, I like to run a couple of miles to warm up.streatch real good and run spints. somthing that adds up to a two to three min round. run 3-min rest 1-min x 6 or 7 rounds.
to make it even better when youre done with the first part do some burpee training. 15 burpees 50 meter sprint, 25 "clap pushups" jog back to start do 100 mtn climbers sprint the 50 do 15 knee tucks or squats , lunges somthing to work your legs add jump to make it explosive. and jog back to the begining. start all over. 4-6 reps, You wouldnt need to do it every day I do this routine 3 times a week and just a good 4 mile run twice a week sometimes three I want a balance between my conditioning training and aerobic exersize.

I do 3 to 4 miles every day. - except sunday.

I just started runnun a month and a half ago i do 3km

i usually run about 5km ( 3miles) twice a week - now, but when i was training it was 2 5k runs + 1 8 k ( 5 mile) per week. on the other days i'd run up a very long set of stairs four or five times and do plyometrics

1 hour of stairs in the morning 6 days a week. There are about 250 stairs that go up my hill. I run the first few sets, then walk the rest. The key is, I don't stop moving no matter what until it's been an hour.

I run 4-5 miles at lunch a few days a week as well.

1 hour of stairs in the morning 6 days a week. There are about 250 stairs that go up my hill. I run the first few sets, then walk the rest. The key is, I don't stop moving no matter what until it's been an hour.

I run 4-5 miles at lunch a few days a week as well.

there's a place just like near my house, with a huge old white church in front - that's where i used to go to run the stairs. after about five times, my legs felt like jello

fraidy, i'm still thinking about the **** u said yesterday about being in the hospital all thos times

how many miles do u do when u do raodwork? If u dont do roadwork then u probaly have sucky cardio. im up to 4 miles a day.




Long slow distance has long since been proven to be an ineffective and potentially dangerous means of training. I had to prove that myself by ****ing up my knee. Actually I like running and would do at least 10 miles a day and often 15 miles or more. Just before the injury I was up to 100 miles a week. Yeah, that was stupid!

2.5 miles a day of intensive intervals will get you the same level of fitness as 15 miles. Instead of 10 or 15 miles at 6 minutes a mile I should have been doing the fast laps at a 5 minute a mile equivalent, or faster. The key to increasing fitness is to do the fast laps as fast as you can, with a goal of running the 2.5 miles a little faster every week.

In boxing there is no substitute for good fitness and there is no excuse for running out of gas as we saw from James Toney and Sam Peter. It should be obvious of anybody how much roadwork they do!

was it james or peter that ran out of gas?

fraidy, i'm still thinking about the **** u said yesterday about being in the hospital all thos times

That's over seven years, bro. I get ****ed up at work about every six months. So far it hasn't been anything bad; we laugh it off. A guy on my team lost the tips of two fingers on a table saw a couple years ago. That was NOT funny.

The thing about the maintenance gig is, we do all the **** that no one else wants to do. We move heavy things and operate heavy equipment, climb in small spaces and up super-high ladders, & work in wood and machine shops. **** happens. That's why we get paid really well. Like, really well.

Un-hijacking thread. Back to your regularly scheduled excerpt from Joe Frazier's book, Box Like the Pros. :banana:

Un-hijacking thread. Back to your regularly scheduled excerpt from Joe Frazier's book, Box Like the Pros. :banana:

:lol1: :haha: :rofl:

Long slow distance has long since been proven to be an ineffective and potentially dangerous means of training. I had to prove that myself by ****ing up my knee. Actually I like running and would do at least 10 miles a day and often 15 miles or more. Just before the injury I was up to 100 miles a week. Yeah, that was stupid!

2.5 miles a day of intensive intervals will get you the same level of fitness as 15 miles. Instead of 10 or 15 miles at 6 minutes a mile I should have been doing the fast laps at a 5 minute a mile equivalent, or faster. The key to increasing fitness is to do the fast laps as fast as you can, with a goal of running the 2.5 miles a little faster every week.

In boxing there is no substitute for good fitness and there is no excuse for running out of gas as we saw from James Toney and Sam Peter. It should be obvious of anybody how much roadwork they do!

oooh watch out Potatoes thats modern training your getting into:tapedshut

oooh watch out Potatoes thats modern training your getting into:tapedshut



Modern training? :ugh: :ugh: :ugh:

There is some evidence that the Greeks were using interval training for the Olympics about 2000 years ago. In the modern period some athletes were doing it back in the 1930's. By the 1960's it had become standard practise. I guess it all depends on how you define "modern."

That's over seven years, bro. I get ****ed up at work about every six months. So far it hasn't been anything bad; we laugh it off. A guy on my team lost the tips of two fingers on a table saw a couple years ago. That was NOT funny.

The thing about the maintenance gig is, we do all the **** that no one else wants to do. We move heavy things and operate heavy equipment, climb in small spaces and up super-high ladders, & work in wood and machine shops. **** happens. That's why we get paid really well. Like, really well.

Un-hijacking thread. Back to your regularly scheduled excerpt from Joe Frazier's book, Box Like the Pros. :banana:




When have I hijacked a thread? These teenage keyboard warriors will make it a point to natter at me at every opportunity. You will notice that I rarely respond because I know a nerdy-boy when I see one. Joe Frazier's credentials are established and well known, these juvenile theorists have lots of clever ideas but nobody has ever seen them in the ring. For a young guy it is a great read because Joe Frazier has been there and done it.

Long slow distance has long since been proven to be an ineffective and potentially dangerous means of training. I had to prove that myself by ****ing up my knee. Actually I like running and would do at least 10 miles a day and often 15 miles or more. Just before the injury I was up to 100 miles a week. Yeah, that was stupid!

2.5 miles a day of intensive intervals will get you the same level of fitness as 15 miles. Instead of 10 or 15 miles at 6 minutes a mile I should have been doing the fast laps at a 5 minute a mile equivalent, or faster. The key to increasing fitness is to do the fast laps as fast as you can, with a goal of running the 2.5 miles a little faster every week.

In boxing there is no substitute for good fitness and there is no excuse for running out of gas as we saw from James Toney and Sam Peter. It should be obvious of anybody how much roadwork they do!

I HAVE TO DISAGREE WITH YOUR THEORY ON HOW TO DO YOURE ROADWORK HERE, BOXING HAS A 3:1 WORK TO REST RATIO. THATS THREE MIN OF ALL OUT HIGH INTENSITY. I BELIEVE YOU SHOULD TRAIN AT A FULL ON SPRINT FOR A MIN OF 3 MIN REPRESENTING WHAT YOU EXERT IN THE RING, FOLLOWED BY A 1 MIN REST PERIOD. MULTIPLIED BY THE NUMBER OF ROUNDS YOU FIGHT. 4, 8, 10, 12, etc. Follow this up with Plyometrics and BAM YOU GOT YOURSELF A SPORT SPECIFIC ROAD WORK ROUTINE.

so if your doing 4 rounds of 3 min in the amateurs, you would do pretty much a 12 min workout?? so 1 min of all out sprints, then 1 min of resting and so forth right? 12 sprints in all?

so if your doing 4 rounds of 3 min in the amateurs, you would do pretty much a 12 min workout?? so 1 min of all out sprints, then 1 min of resting and so forth right? 12 sprints in all?

WORKING THAT HARD IN THAT SHORT OF A TIME FRAME WILL BETTER CONDITION YOU FOR FIGHTING. I MENTIONED GOING ALONG WITH WHAT YOU ARE DOING IN THE RING "NUMBER OF ROUNDS" I DOUBLED IT UNTIL I HIT ABOUT 13 SETS OF SPRINTS. 3 MIN EACH WITH 1 MIN OF REST. BETWEEN

Boxing, where the majority of people in here are concerned, has a 2:1 work ratio. Amateur rounds are 2 minutes. I'd advise you to become a GOOD amateur before thinking about turning pro.

i usually run 4 miles then i do sprints on every other day so monday run 4 miles tuesday sprints wednesday 4 and etc

I asked Emile Griffith on Monday at the gym after I sparred. He said he did 5 miles every day.

Ok if I can keep Potatoes out of this thread we'll get you some good advice. The old timers like for you to run 5+ miles a day. Which for general health is a good practice. Now for boxing you have a different story all together. Boxing is anaerobic. Which makes the aerobic exersize of long distance running not sport specific. "note I didn't say bad" But it isn't very benificial for boxers to run long lengths of time at a steady pace. Think of it this way you have 3min rounds of exertion to 1min of rest. Thats a 3:1 work to rest ratio of high intensity activity. Your heart and lungs will not benifit from the relative easy pace of jogging. It took me a while to figure this out too. I went for the 4-5 mile runs thinking I was going great, but didn't have the gas in the ring I needed. What you need is some intense interval roadwork, I like to run a couple of miles to warm up.streatch real good and run spints. somthing that adds up to a two to three min round. run 3-min rest 1-min x 6 or 7 rounds.
to make it even better when youre done with the first part do some burpee training. 15 burpees 50 meter sprint, 25 "clap pushups" jog back to start do 100 mtn climbers sprint the 50 do 15 knee tucks or squats , lunges somthing to work your legs add jump to make it explosive. and jog back to the begining. start all over. 4-6 reps, You wouldnt need to do it every day I do this routine 3 times a week and just a good 4 mile run twice a week sometimes three I want a balance between my conditioning training and aerobic exersize.


ever since I started a routine (the roadwork, i mean) like the one above ive noticed my stamina has improved much more...I run on grass, seems to strengthen my legs and calves more, yet be easier on the joints and knees for larger people i hear, not that ive ever had any problems with my joints or knees. anyway, decent pace for 2minutes and 30 seconds then for the last 30 seconds i sprint, not full speed though; 1.6 miles a day, 6 days a week, and sprint all out the last 30 seconds of the run. started running like this about a month ago.

I asked Emile Griffith on Monday at the gym after I sparred. He said he did 5 miles every day.

That's cool. Just remember that Emile Griffith fought 8, 10, 12, 15 - three minute rounds. If, like most people here, you fight 4x2, you shouldn't emulate. A 100m sprinter doesn't train the same distances as a marathon runner, but they're both runners.

P. S. Emile Griffith must have missed the 60'ies train on "standard practice," eh Potatoes? :poke:

All this talk about 5 miles VS interval sprints (including Tabata intervals)...

Why not just mix it up and do long distance jogging on certain days and sprints every other day.

I try to do 3km everyday, I say try because I stop at about half way because my ankles start to hurt...


Oh BTW: How fast do you guys run for those who do distance running? I see some of you can accomplish 3miles in half an hour.

Oh BTW: How fast do you guys run for those who do distance running? I see some of you can accomplish 3miles in half an hour.

I vary my speed as I run and I always finish with a sprint and then walk off to cool down.