How Much Should I Run?

[yngwie]

I'm running 5k daily (around 3 miles) but I want to step up.

[loboman]

what is your goal ?
are you and amateur ? pro ? if pro how many rds to you fight ?

[Mike_Erm]

Try to start doing sprints
800, 400, 200, 100, 50 meters
switch it up every other day

Amateur Boxing Tips | Sprints
https://www.youtube.com/watch?v=CTXwu-RO9bE&t=58s

[kingsleymatch]

Try 10k running just to step it up

[HeadBodyBodyBody]

Try to start doing sprints
800, 400, 200, 100, 50 meters
switch it up every other day

Amateur Boxing Tips | Sprints
https://www.youtube.com/watch?v=CTXwu-RO9bE&t=58s

^this

A regime that I find very beneficial is to alternate intervals and steady/tempo runs each day, with a long recovery run on sunday morning. E.g.

MON - intervals (8x 100m)
TUE - tempo (25 min)
WED - repeats (3x mile)
THU - steady (40 min)
FRI - rest
SAT - intervals (8x 400m)
SUN - recovery run (whatever feels right)

You have to do what suits you, though. If you are boxing 3 min rounds, you could run maybe some 3:30 intervals with 0:45 break (walking), as fast as you can, and so on. But yeah you gotta mix it up with shorter and longer intervals, and pyramids like Mike_Erm suggests.

A good workout is to sprint 100m and walk back, then sprint again, etc, like 8-10 times. And for longer intervals, go for 3x mile, keeping the pace the same (aim to hit the same time every time, say 5:30 or whatever)

Tip for long recovery run: you wanna run very slow, almost painfully slow, and long. A recovery run is for healing. You need at least one of these a week if you are running a lot. And a rest day, maybe 2. Good workouts mean nada without good rest

But yeah, ultimately, no one will be better at creating a running plan for you than you. That said, doing the same thing everyday is NOT good. We fight how we train, and if you train the same way all the time, you become predictable not only in your body, but in your mind. You need to mix it up and keep yourself on your toes