How early should one include sprints?

I suck at cardio/roadwork. Everything I do is painfully slow.

So each time I want to go for a 3 miles runs it takes me 30 min or so.

Should I start including sprints this early or just tough it out (keep on doing LSD and the times will go down on their own)?

 

Don't do sprints do fairly comfortable intervals, that would be a sensible progression. What are your goals, because sprints are likely pointless.

 

In the grand scheme of things, I want to get ready to box competitively.

Running wise, I just want to bring down my running time to an acceptable level. In the short /medium term, if I could reach my personal record and beat it( 3 miles in 22:30 or so), I would be pretty happy.

 

Perfect advice. 12-15 seconds intervals at 70-75% effort, and 1 minute or so active rest, meaning very slow paced jog to recover. 20 minutes starting out, and add an interval each week. 2-3 times week. If you wear a heart rate monitor, your heart rate should never raise above anaerobic threshold. Most should be able to handle these unless one is in very bad aerobic shape. However 3 miles in 30 minutes isn't horrible shape.

If you want specifics as to when your aerobic capacity is capable of handling the more intense means than LSD, a "loose" rule is that your resting heart rate is in the mid to lower 50s and/or you can bring your HR from slightly above anaerobic threshold down 30 bpm within around 2 minutes. Hope that makes sense.

Stick with these intervals and your time will come down. I personally think these types of intervals make more sense to do than all out effort intervals, especially if as an amateur boxer you are putting the needed work in at the boxing gym.

 

Just Find steep hills or mountains, and run those and you will be so fit.

Joe calzaghe jogs very (ridicoulously sometimes) slow but he jogs mountains and serious uphill tracks in Wales.

 

Hello There,

This Thread Might help you...

http://www.eastsideboxing.com/forum/showthread.php?t=320369

See post# 9

This is helping me a lot now!! Good Luck

 

Glad it's helping!

 

:hi:

 

can someone link to that thread properly?

 

If you are talking about my post, then I have fixed the link..

Alternatively, you could just copy/paste the URL..!!

 

Thanks everyone for taking the time to answer my questions.

Sounds like a sensible plan vonLPC. I'll stick to this for the rest of the summer and see if I make any progress.