Roadwork

[PunchDrunk]

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.

[coty]

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

[boxingcp]

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

[SquareCircle]

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.

[PunchDrunk]

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?

[Fearless]

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.

[Southpaw Stinger]

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.