Whats better?to run 6 miles?or 3 miles at a fast timed pace? for conditioning

[PunchDrunk]

OK Punch I need some help with the running... I don't do enough thats known but Im gonna start.


I'm gonna be fighting at 165... I'm 176... I'm in decent shape.

I ran 7 miles straight b4 but it was at a regular pace so I'm not bragging about it.

How many miles should I be running.(I run three easy not too speedy though) And How much time would you want me to finish it in. (I do the 3 in around 20-23 mins usually)

I dont know but I feel like I'm not getting much out of my run.. I see the slow paces but I wanna know whats good for my weight class. and my level of fitness.

So what do you think?





(I tried to ask my coach but My main trainer from NY went back to college and left me kinda dry and doesn't have the time and im starting to panic cuz this one isn't as good)

Hmm, 3 miles in 20 is decent enough. Try going for a new record. See how fast you can do the 3 if you bust your ass.

Try 4x800m to start out with. Your goal should be to complete all 4 in 3 minutes (each) or less, with 1 minute of rest in between each. If you can do all 4 in less than 3 minutes, step it up to 5. Once or twice a week should be more than enough, if you take care of business in your other workouts.

There are other intervals you can mess around with:
5x400m Do each in 60/70 seconds, 1 minute rest. These are quite possibly harder than the 800's, believe it or not.
6x200 in 25/35 seconds, 1 minute rest.

4x4x80m - this is 4 all out sprints of 80 meters, with 10 second rest between each. Then 1 minute rest, and start over for 4 rounds. You can step this one up by doing more rounds, but for amateur, 4 rounds should be enough. The Cubans do these.

Don't do any of these more than twice a week, and the closer you get to a fight, the shorter runs. I wouldn't do these the last week before a fight.

[Verstyle]

damn,ya'll motha****ers make me wanna go run right now.

[Southpaw16]

2.50 at superheavy is pretty impressive. My guys (57-69kg) do them do them from 2.10 (my fastest guy) to 3.00 (slowest guy on the 5th run).

There's a number of things you have to take into consideration, when doing intervals:

1. What is you level of fitness? Are you even ready to do this type of running? My guys go through a base period of 2 months, doing regular runs 4 times a week, from 14K to 3K, to get ready for this. And these are advanced guys.

2. The heavier you are, the more damage you'll be likely to receive from running. You're a big guy.

3. The more intense your training, the more thorough should your warmup be. You say you did yours in the morning. That means even more thorough warmup.I know from myself, how I tend to rush workouts in the morning. There's work/school, breakfast and the rest of your day waiting, you're pressed for time etc. Chances are you're cutting the warmup a little short, to just "get on with it." For this type of training, our workout is at least twice as long as the actual work. I'd say 30 minutes warmup, where you gradually progress to doing a few sprints.

4. Frequency. I wouldn't recommend doing these more than two times per week. There's really no reason. You have a lot of skill based training you need to get in, and doing these every day will not make you better, just tired.
Actually we do these 6 nights in a row, on our annual training camp in Berlin, 1st week of january, but that's the only time they're that frequent, and they don't like it much... they pretty much think of me as Satan that week.

Oh, the intensity is ALL OUT. Anyone running 800m in 2.10, when he has 4 or 5 more to go with 1 minute rests is going all out. If you can do it faster holding back, forget boxing, you've got a running career waiting.

Thanks a lot for the info. The shortness of my warm-up may definately be a big factor. I was doing them early morning in pretty cool weather probably warming up 10-15 minutes. How much rest between intervals do you have your guys take? I was only taking 1 min rest between intervals. That may have been short.

[phallus]

30 min(ish) a day is around prime (for the average boxer) you should be gettin' pretty tired, but the point isn't ALWAYS to be improving your running, at least not for boxing. No point in killing yourself in the run if it's just gonna have you shot for the rest of the day.

6+ Miles seems a little much to me, it seems like there's better things to do with your time and energy. Unless you're having trouble getting down to weight.

Yeah I know how to run,I was in track for 7 years,I was a sprinter. But under 18min? I gotta take a pic of that hill,so u guys will see what im talking about.****s no joke.I makes ppl on bikes get tired.

i thought i read somewhere cus had bite tython do sprints. sprinting and short distance running like 3 mi would be awesome for a puncher. rossboxing says long distances are bad for boxers, boxing isn't aerobic

[PunchDrunk]

Thanks a lot for the info. The shortness of my warm-up may definately be a big factor. I was doing them early morning in pretty cool weather probably warming up 10-15 minutes. How much rest between intervals do you have your guys take? I was only taking 1 min rest between intervals. That may have been short.

1 minute rest. Except the 80m sprints, which is 10 second rest between the first 4, then 1 minute 'til next round.

[abdiel2k3]

i neve like running set distances
its seems to help conditioning more if u run for set time
cuz u learn to pace yourself

[PunchDrunk]

Pace yourself for what? For boxing, you want to go as hard as you can.

[abdiel2k3]

Pace yourself for what? For boxing, you want to go as hard as you can.

Lol
maybe in a 4rd fight
and even then
ya still pace yourself
u dont go full out a whole round
its about picken your spots
timin
u stick to one set tempo of all out
not only do u leave yourself vulnerable to fatigue
but it becomes easier for your oppenent to time you
swithcing up speed on your punches ties into pacen yourself
adaptin

and id love to watch you go as hard as u can for 3 full min of 12 full rounds
Lol
your "hardest" would last about 2 or 3 rounds
and thats being generous assumin u have some sorta conditioning
after that
ud be nothin more then a flay ling swingin winded idiot probable as open to attack as your mouth would be for some air

[PunchDrunk]

Lol
maybe in a 4rd fight
and even then
ya still pace yourself
u dont go full out a whole round
its about picken your spots
timin
u stick to one set tempo of all out
not only do u leave yourself vulnerable to fatigue
but it becomes easier for your oppenent to time you
swithcing up speed on your punches ties into pacen yourself
adaptin

and id love to watch you go as hard as u can for 3 full min of 12 full rounds
Lol
your "hardest" would last about 2 or 3 rounds
and thats being generous assumin u have some sorta conditioning
after that
ud be nothin more then a flay ling swingin winded idiot probable as open to attack as your mouth would be for some air

First of all, NO ONE in here needs conditioning for 12 rounds, so even talking about it is redundant. Let's face it, the people in here are amateurs, and 99% are rookies at that.

Second, we're talking conditioning training (ie. running), not fighting, aren't we? You don't learn how to pace yourself in the ring, by doing half assed conditioning. You learn to pace yourself in the ring by being in the ring. For conditioning, you need to be as intense as you can be. So you really need to separate those two things. I'm guessing you don't have much experience training fighters?

Third, with the points system in the amateurs, intiative wins fights. 80% of the fighters who win the 1st round in an amateur fight, wins the fight(Edit: Guess who the 20% who lose the fight are? That's right, the ones who run out of steam! ). The higher pace you can go at, the bigger the opportunity to keep the initiative. That's a base tactic, keep the pace high. For this you need monster conditioning. If you can punch all out for 4x2 with perfect form, it's MUCH easier to keep your concentration on the actual boxing, than it is if you're getting winded and throwing sloppy punches due to fatigue, because the other guy keeps coming at a higher pace, than you've been "pacing" yourself for in training. I'm hoping you're getting my point by now...

[Mick Hucknall]

I was doing 2:30 800 metres when I was 11 so The 4 * 800 metres I should do no bother. Also 6 miles at a strong pace I figure would be better than 3 miles at a strong pace