How to approach running to build endurance?

[ChrisTMT]

Thanks for your answer guys, Ima start by doing 2 miles and then level up. bigdramashow So what do you suggest? HIIT?

[Madison Boxing]

Thanks for your answer guys, Ima start by doing 2 miles and then level up. bigdramashow So what do you suggest? HIIT?

well i know HIIT can be very taxing on the body so cant do that all the time, but i dont really see the benefits of a long plodding run. Boxing isnt consistently at the same pace, i'd recommend a format where you are interspersing intense activity with rest, to be honest cycling would be better , know thats what froch used to do, cause the hills etc almost act as intervals, and thats going to be better for building leg endurance surely if thats what you were after with the running. And of course, the most boxing specific activity is going to be boxing, build up your fitness by sparring, or doing repeated 3 minute rounds on the bag and then resting the same amount of time as you would in a fight.

[palacboxing]

I posted this here before: http://www.boxingscene.com/forums/sh...5&postcount=6/
Here's an easy to follow running program for 6-8 weeks, that I used to use when I competed

If you're already in decent shape, you can skip the typical buildup you would need to running, which is walking, fast paced walking, and walking and running.

Interval Running on Track 2-3 times a week
75% effort on straightaways jog/fast paced walk turns. You eventually want to get to 8-12 laps. Followed this up with 2-4 laps of light jogging.

Fast Paced Run 3-4 times a week
15-20 minute runs. In those 15-20 minutes you want to cover as much distance as possible. What your pace will be is determined by your conditioning and other factors. At the end of those 15-20 minutes if you're not moderately exhausted, you need to up the pace. Eventually you're body will become accustomed to this and you can either up the pace or add time.

Long Distance Running 1-2 every 2 weeks
5-6 miles at a moderate pace such as you're not dying at the end but you're not ready to do it again. Mind you you're body will adapt overtime and you can either up your pace, but I'm no a fan of going above 6 miles.

Learn to listen to your body. If you feel burnt out from any of the above recommendations replace them with another. For example: If you're doing intervals 3 times a week, cut it down to 2 and do a long distance run and 2 fast paced jogs. If all else fails don't be scared to go for a fast walk once a week in replace of one of the above recommendations to not only give your body a break but help with recovery.

Mind you running isn't the only answer. There's bicycling, countless rounds of gym work, long distance farmers walks, elevated climbs (hiking), swimming, etc.

[ChrisTMT]

I posted this here before: http://www.boxingscene.com/forums/sh...5&postcount=6/
Here's an easy to follow running program for 6-8 weeks, that I used to use when I competed

If you're already in decent shape, you can skip the typical buildup you would need to running, which is walking, fast paced walking, and walking and running.

Interval Running on Track 2-3 times a week
75% effort on straightaways jog/fast paced walk turns. You eventually want to get to 8-12 laps. Followed this up with 2-4 laps of light jogging.

Fast Paced Run 3-4 times a week
15-20 minute runs. In those 15-20 minutes you want to cover as much distance as possible. What your pace will be is determined by your conditioning and other factors. At the end of those 15-20 minutes if you're not moderately exhausted, you need to up the pace. Eventually you're body will become accustomed to this and you can either up the pace or add time.

Long Distance Running 1-2 every 2 weeks
5-6 miles at a moderate pace such as you're not dying at the end but you're not ready to do it again. Mind you you're body will adapt overtime and you can either up your pace, but I'm no a fan of going above 6 miles.

Learn to listen to your body. If you feel burnt out from any of the above recommendations replace them with another. For example: If you're doing intervals 3 times a week, cut it down to 2 and do a long distance run and 2 fast paced jogs. If all else fails don't be scared to go for a fast walk once a week in replace of one of the above recommendations to not only give your body a break but help with recovery.

Mind you running isn't the only answer. There's bicycling, countless rounds of gym work, long distance farmers walks, elevated climbs (hiking), swimming, etc.

Thanks a lot for the help, appreciat it.