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Old 09-25-2011, 08:36 AM   #1
CopaX
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Default Roadwork routine

Cheers everbody ,
First of all, hope you excuse my bad english (isnt my native language).

Okay my problem:
I´ve been searching this forum in order to find a good roadwoark routine for several days now. There are so many different opinions on roadwork :/... Finally i got this one (but im not sure wether its fine):
Week A

Mon) 5 intervals each consisting of 800m - 1 minute rest
Tue) 3 mile run as fast as possible
Wed) 6 intervals each consisting of 600m - 1 minute rest
Thur) 2 mile run as fast as possible
Fri) 10 intervals each consisting of 400m - 1 minute rest
Sat) 12 intervals each consisting of 200m - 1 minute rest

Week B

Mon) 5 intervals each consisting of 800m - 1 minute rest
Tue) 3 mile run as fast as possible
Wed) 6 intervals each consisting of 600m - 1 minute rest
Thur) 2 mile run as fast as possible
Fri) 10 intervals each consisting of 400m - 1 minute rest
Sat) 10 intervals each consisting of 100m, jogging back - 1 minute rest

Im planning to do my roadwork in the morning, and go to the boxinggym in the afternoon.
What do you think, is this a good routine?
I appreaciate every help,
CopaX
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Old 09-25-2011, 08:50 AM   #2
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Default Re: Roadwork routine

Too much
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Old 09-25-2011, 08:53 AM   #3
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Default Re: Roadwork routine

Thanks for your answer
How should i change it?
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Old 09-25-2011, 08:55 AM   #4
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Default Re: Roadwork routine

Less intensity on consecutive days - what's ur goal?
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Old 09-25-2011, 08:57 AM   #5
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Default Re: Roadwork routine

Being as good as possible, maybe competing in amateur boxing some day. (Im boxing for 5 months now)
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Old 09-25-2011, 09:01 AM   #6
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Default Re: Roadwork routine

Footwork is super important with this routine your legs will be tired every day
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Old 09-25-2011, 09:05 AM   #7
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Default Re: Roadwork routine

Sounds plausible.. Can you advise me how to do better ? How does your routine look like?
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Old 09-26-2011, 10:48 PM   #8
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Default Re: Roadwork routine

45-50 minutes roadwork 3x por week.
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Old 09-26-2011, 11:12 PM   #9
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Default Re: Roadwork routine

This is what I did:
Mon: 30 min run
Tue: Boxing skills
Wed: 45 min run
Thurs: Boxing skills
Friday: 60 min run
Saturday: Sparring
Sun: Rest

Try to increase distance ran each week. Keep a log. Add sprints/intervals on Friday.

And everyday shadowbox.
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Old 09-27-2011, 06:37 AM   #10
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Default Re: Roadwork routine

Quote:
Originally Posted by LongJab View Post
This is what I did:
Mon: 30 min run
Tue: Boxing skills
Wed: 45 min run
Thurs: Boxing skills
Friday: 60 min run
Saturday: Sparring
Sun: Rest

Try to increase distance ran each week. Keep a log. Add sprints/intervals on Friday.

And everyday shadowbox.
1. There's no need for a boxer to run for such long periods of time. I've seen the same kind of times used for runners and guys starting to train for a marathon, not boxing.

Something like running 3 miles as fast as possible is what a boxer should do.

2. Try to increase the distance each week? Why? You need to increase intensity, not distance. This is more like running advice not training for boxing.

3. You want him to add sprints and intervals to a 60 minute run? Interval training should last about 20-25 minutes, anymore is not interval training.
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Old 09-27-2011, 10:07 AM   #11
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Default Re: Roadwork routine

Thanks for the answers!
Im trying to optimize my routine.. what do you think about this:

Monday:
- morning: 2mile run as fast as possible ; -afternoon: boxing gym

Tuesday:
- afternoon:
boxing gym

Wednesday:
- morning:
12 intervals each consisting of 200m - 1 minute rest ; -afternoon: boxing gym

Thursday:
- afternoon
: boxing gym

Friday:
- morning:
3 mile run as fast as possible ; -afternoon: weights

Saturday: rest

Sunday
:
-morning: 6 intervals each consisting of 600m - 1 minute rest ; -afternoon: weights
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Old 09-27-2011, 01:22 PM   #12
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Default Re: Roadwork routine

Quote:
Originally Posted by skullman View Post
45-50 minutes roadwork 3x por week.
Clueless
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Old 09-27-2011, 01:23 PM   #13
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Default Re: Roadwork routine

Copax that sounds brill
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Old 09-27-2011, 01:24 PM   #14
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Default Re: Roadwork routine

Quote:
Originally Posted by LongJab View Post
This is what I did:
Mon: 30 min run
Tue: Boxing skills
Wed: 45 min run
Thurs: Boxing skills
Friday: 60 min run
Saturday: Sparring
Sun: Rest

Try to increase distance ran each week. Keep a log. Add sprints/intervals on Friday.

And everyday shadowbox.
Clueless
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Old 10-05-2011, 10:52 AM   #15
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Default Re: Roadwork routine

too much
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