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
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.
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.
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.
It doesn't beat it because you'll need all 3: Sprints = speed Interval = lactic buffer/anearobic capacity Steady runs = basis/recovery & aerobic capacity
Fartlek's a form of interval. You can't train pure speed (anaerobic a-lactic capacity) with it though.
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....
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