5km or 10km?

[TheReadyTimeBoy]

I'm trying to build up my fitness from a low base to get back in the ring.

I saw this sports science doc saying 10km runs were best for fighters

But I feel like if I get to a pretty good 5km time (with a couple sprints thrown in) I should be well placed to box 3x3 min rounds.

I might go pro, but not until after testing the waters as an amateur again first.

So which should I build up to?

[Rockin']

I'm trying to build up my fitness from a low base to get back in the ring.

I saw this sports science doc saying 10km runs were best for fighters

But I feel like if I get to a pretty good 5km time (with a couple sprints thrown in) I should be well placed to box 3x3 min rounds.

I might go pro, but not until after testing the waters as an amateur again first.

So which should I build up to?

10 km runs are for the pros. I would stick with 5km. Actually, when I ran 5km I would jog the first half and run my ass off the rest of the way. If you're thinking of turning pro then start working rounds sparring. You'll get what you need, along with 5-10km in the mornings.

If you take a marathon runner and throw him in a ring to fight how do you think he would do? He would tire out just like a beginner. Sparring many rounds will get you where you want to be. But don't ignore the running. Strong legs are important.…...Rockin'

[Jim Tom]

I'm trying to build up my fitness from a low base to get back in the ring.

I saw this sports science doc saying 10km runs were best for fighters

But I feel like if I get to a pretty good 5km time (with a couple sprints thrown in) I should be well placed to box 3x3 min rounds.

I might go pro, but not until after testing the waters as an amateur again first.

So which should I build up to?

Don’t cut corners, 10Km runs are the best.

[Rockin']

Don’t cut corners, 10Km runs are the best.

For the ams I would say that 10km is over kill...…...Rockin'

[Eastbound]

I agree that 10km is overkill for the ams. I'd stick with mainly 5k runs for what you need. You could do the occasional 10K once a week or so. I dont think this would hurt you, esp if you like to run. I usually do a longer run (10k) on Sundays at a slower pace just for kind of a joy run, if you want to call it that

15-20 min intense jump rope sessions are pretty good for getting in shape.

Burpees are good as well. I burpee sessions a couple times a week. 100 burpees at 8 second intervals will take you about 13 minutes. You can make these harder or easier by adding a push up, jump at the end and running in place between the burpees. This will kick your a$$ if you are not used to it. You might want to start with just the standard no frills burpee at first. Or, just start out with 25 or 50 burpees, depending on your fitness level

[Rockin']

Burpees are good as well. I burpee sessions a couple times a week. 100 burpees at 8 second intervals will take you about 13 minutes. You can make these harder or easier by adding a push up, jump at the end and running in place between the burpees. This will kick your a$$ if you are not used to it. You might want to start with just the standard no frills burpee at first

WTF is a burpee? …….Rockin'

[Eastbound]

The burpee, [a squat thrust with additional stand between reps] is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as a "four-count burpee":[1]

Begin in a standing position.
Move into a squat position with your hands on the ground. (count 1)
Kick your feet back into a plank position, while keeping your arms extended. (count 2)
Immediately return your feet into squat position. (count 3)
Stand up from the squat position (count 4)
Too make it harder:
You can add a push up on count 2, a straight jump up on count 4.

[Eastbound]

The exercise was named in the 1930s for American physiologist Royal H. Burpee, who developed the burpee test. He earned a Ph.D. in applied physiology from Teachers College, Columbia University in 1940 and created the "burpee" exercise as part of his Ph.D. thesis as a quick and simple way to assess fitness.[2] The exercise was popularized when the United States Armed Services adopted it as a way to assess the fitness level of recruits when the US entered World War II. Consisting of a series of the exercises performed in rapid succession, the test was meant to be a quick measure of agility, coordination, and strength.[3]

[PRINCEKOOL]

How many times do you plan on performing this distance in a week? I would not advise somebody to be running 5km everyday, and there is no way 'No physiological way' you would be training at a intensity to improve VO2MAX by doing this distance every single day etc

Maybe do this distance 3 times per week, and some gym work in-between then throw in a rest day on Sunday 'People seem to have a obsession with ending their careers early due to bad training habits' boxers need to get tooled up and be wise.

If you really want to improve your aerobic capacity, lactate threshold, and VO2MAX 'It may benefit you training with track athletes' and the middle distance group. This is not a mandatory thing to do, I am just thinking creatively 'I have known amateur boxers that have taken up middle distance running' i.e they where just joining in, then seemingly drifted into the sport 'They where participating in sessions to supplement their boxing'.

Some boxers are more suited to middle distance running others, more suited to sprinting such as David Haye/Anthony Joshua.

'5km run 3 times per week with 1 day apart, from the last session' These will not be half a*s runs their, you will be performing these to the maximum of your ability 'This is how you improve VO2 max' with this specific workout.

[Jim Tom]

For the ams I would say that 10km is over kill...…...Rockin'

You need a good engine in this game and a 10Km run will work magic. Many fighters usually do 3-5 miles but a 10Km run is the best.