Im 17, been boxing for 5 months. The technique is there but im too economical with my punch output through fear of blowing the tank. So ive started on my roadwork instead of just training 3 times a week at the gym. I run the streets in a circuit, I done it last night and ran 1.62 miles in 13:53 averaging a mile every 8:35 minutes. tonight it said 1.85 miles in 15:05 averaging a mile every 8:09 minutes correct me if im wrong but thats a slight improvement? Is this a good start to my roadwork? im naturally pretty fit, I was always selected to run the 1500m on sports day in school but I hated it so never turned up lol. I know these times and mileage aint great but ive been running steady not busting a gut. Also, I heard to rumours roadwork is bad for joints, and I tell you my legs are killing when I get home after running on concrete, is it really really bad?
my self, I think you do well to build it up to about 3 miles the way you are..but pretty soon id start doing some sprint work.
That's really slow and probably not doing much for you at all. If you're going that slow then you need to at least double the distance, but that still won't help your punch output much. Go for a max effort 1.5mi and see what time you can get. At 17 if you have joint pain from running anywhere you either are doing it wrong or have bigger problems and should get checked out.
sprints. when I did 3 mile runs I wouldnt be able to go two rounds without being really out of breath. I do hill sprints and breath wise I'm completely controlled for four rounds. just arms get fatigued. any type of sprints two times a week are amazing.
I found before that a hard 2 mile run to be great. I mixed it up however with my various minute drills, ICT, intervals and what not and I counted them as road work but I made them hard as hell. Build up to running 3 miles at an 8:00 mile pace and then shorten the distance to 2 miles and run it hard and shoot for something between 6:00-7:00 mile pace and keep working it back. Your in great shape when your doing 2 miles in 10 minutes. The biggest advantage to this is....your roadwork only takes 10 minutes! no excuses to miss it when its that quick
for amateur if you can run 3 miles in less than 25 mins, your set. as for myself i usually run every second day and in between work on sprints and lots of high intensity cardio
No no no that is not true even a little bit. Not that the 3 mile time really matters for an amateur boxer, but running 3 in 25 indicates mediocre fitness. I'd say you should get it under 21:00...7min per mile indicates a basic-fitness level. Ideally you want to be faster but as another guy said, 2 miles is a much better distance for amateurs. Shoot for 5-5:45/mile.
Most of your conditioning will really come from what you put in the gym - roadwork is more of a supplemental form of conditioning, and for weight control. Don't listen to too much that you see on this forum, talking about running 2 miles in 10 minutes and ****, that is track speeds, and those are people who train to run... You are training to fight, you know what it takes to push yourself, go out, run and push yourself, and forget about times.. Run between 2 and 4 miles, and you can either dedicate certain days of the week to sprints, or just include them on a long(ish) run. (ie a 3 mile run, sprint/jog/sprint/jog)