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Old 04-14-2014, 06:55 PM   #1
djb
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Default Interval running

I have just read an artical about types of roadwork that is best for boxing I was surprised that it said neither sprints or longer steady jogs but interval runs

600m for amatuer fighting 2mins 800m for pro's or higher level amateurs fighting 3mins. Do mulitply runs with a 60 sec gap in between each trying to keep the time below 2mins and 3mins depending on the distance your running.

Has anyone tried this type of roadwork? It kind of makes sense as its closer to an actual round of boxing but I'm not sure if it beats sprints or long steady runs
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Old 04-14-2014, 09:22 PM   #2
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Default Re: Interval running

I do cross fit and we do alot of 800m. I am in good shape and I have trouble going under 3 min, I am 46 though.
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Old 04-14-2014, 10:25 PM   #3
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Default Re: Interval running

If you're taking 3min to run 800m repeats you ain't an aflete. The article is BS, just basically saying run and rest as long as the round.

Any good running program uses sprints, intervals, and some long-distance. Times/distances are varied frequently.
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Old 04-14-2014, 11:28 PM   #4
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Default Re: Interval running

This is the type of roadwork i do, as mentioned in the other thread on this forum. I'm sure there are better ways to do it, but basically, i'll run 5 km. And since I don't have a watch with a timer on it, i run fast for 3 street lights, then slower for 3 - and back and forth.

So you basically use the slower intervals to catch your breath and recover.

I do it in about 21 minutes. Otherwise, I don't think there's much benefit to longer runs. At least for amateur boxing.

I'm not an expert by any means, so I don't have any metrics to compare how much more/less effective this is, but I do feel it's a lot more effective than a long steady run without any intensity.
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Old 04-15-2014, 02:30 AM   #5
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Default Re: Interval running

[quote=KillSomething;16145321]If you're taking 3min to run 800m repeats you ain't an aflete. The article is BS, just basically saying run and rest as long as the round.

Any good running program uses sprints, intervals, and some long-distance. Times/distances are varied
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Old 04-15-2014, 04:09 AM   #6
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Default Re: Interval running

Quote:
Originally Posted by djb View Post
I have just read an artical about types of roadwork that is best for boxing I was surprised that it said neither sprints or longer steady jogs but interval runs

600m for amatuer fighting 2mins 800m for pro's or higher level amateurs fighting 3mins. Do mulitply runs with a 60 sec gap in between each trying to keep the time below 2mins and 3mins depending on the distance your running.

Has anyone tried this type of roadwork? It kind of makes sense as its closer to an actual round of boxing but I'm not sure if it beats sprints or long steady runs
It doesn't beat it because you'll need all 3:
Sprints = speed
Interval = lactic buffer/anearobic capacity
Steady runs = basis/recovery & aerobic capacity
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Old 04-15-2014, 05:17 AM   #7
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Default Re: Interval running

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Originally Posted by boxeo#1 View Post
It doesn't beat it because you'll need all 3:
Sprints = speed
Interval = lactic buffer/anearobic capacity
Steady runs = basis/recovery & aerobic capacity
Try Fartlek Running, theres your answer. Everything is based on it.
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Old 04-15-2014, 05:41 AM   #8
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Default Re: Interval running

Fartlek's a form of interval.
You can't train pure speed (anaerobic a-lactic capacity) with it though.
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Old 04-15-2014, 06:15 AM   #9
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Default Re: Interval running

[quote=boxeo#1;16145949]Fartlek's a form of interval.
You can't train pure speed (anaerobic a-lactic capacity) with it though.[/quo There are ways round it, and without getting injured, through stress.
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Old 04-15-2014, 06:47 AM   #10
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Default Re: Interval running

[quote=scrap;16146010]
Quote:
Originally Posted by boxeo#1 View Post
Fartlek's a form of interval.
You can't train pure speed (anaerobic a-lactic capacity) with it though.[/quo There are ways round it, and without getting injured, through stress.
Pluss it depends on the condition of what you are working with, as regards basic protocol. As regards Boxing Ive found 200 metre Pyramids x 10, a good measuring stick. If you can knock them out under 25 secs youre fit.There was one guy who used the track with us who could do them in 22 secs, Mind He was the world record holder at 800 and 1500. .
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Old 04-15-2014, 11:21 AM   #11
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Default Re: Interval running

[quote=scrap;16146053]
Quote:
Originally Posted by scrap View Post
Pluss it depends on the condition of what you are working with, as regards basic protocol. As regards Boxing Ive found 200 metre Pyramids x 10, a good measuring stick. If you can knock them out under 25 secs youre fit.There was one guy who used the track with us who could do them in 22 secs, Mind He was the world record holder at 800 and 1500. .
Is there a machine that might help with this?
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Old 04-15-2014, 11:59 AM   #12
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Default Re: Interval running

I'd try and run on grass where you can easier on the old joints, or a running track! swimming is also a good way that's non impact....
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Old 04-15-2014, 12:21 PM   #13
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Default Re: Interval running

[quote=rampant;16146514]
Quote:
Originally Posted by scrap View Post

Is there a machine that might help with this?
Funny you should ask .
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Old 04-16-2014, 08:07 AM   #14
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Default Re: Interval running

my running training before a tournament is once in a week 5x100m sprints, and then 3x800m runs in less then 3 min with 1min rest.

@killsomething - whats your 800m time?
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Old Yesterday, 11:20 AM   #15
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Default Re: Interval running

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Originally Posted by captain hook View Post
my running training before a tournament is once in a week 5x100m sprints, and then 3x800m runs in less then 3 min with 1min rest.

@killsomething - whats your 800m time?
Never did better than 2:25 on a track, but only trained for like a month (for a competition in high school). Was not in boxing shape at that time. Used to have to do it in under 3:00 for the CFT (in boots while tired). I'm not particularly athletic, so 3:00 is too slow imo. I'd shoot for under 2:45 repeats if I was doing it for boxing. If I did it today I'd be lucky to get under 3:00 once
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