Im back to boxing after a covid brake and I was doing for last 4months 3-5 boxing workouts and sparing every week, tought my cardio is decent but few days ago I went on a 2mile run and it took me 17minutes (first run in atleast12 months) I weight 210 lbs. What times for a mile or 5k are good for heavier lads? I often hear guys running 18-20min 5k but they weight usually less than middleweights
I think it's reasonable to always consider the weight, but this makes it more complicated to establish what is a good result depending on it. Since I don't like to calculate in miles (stones, lbs, Fahrenheit and so on), your distance is 3.2 km. in 17 minutes that means it takes you a tad less than 6 minutes per kilometer which, I find good, just as I find 5K in less than 30 minutes also good. Running time is important, but the type of running is just as important - doing sprints, which you can mixed with running, will also improve you. It's however true that people concentrate on long distances and the time for. The most important is just doing it, you know why.
4:50 per km used was considered an entry to the competitive running in my club (running, not boxing club.) If you are doing roadwork for boxing, I wouldn't bother with time. Fast pace and shorter distances to get your body used to the high intensity of boxing, especially in the amateurs. Longer, more paced runs for fun, weight loss, and building that mental fortitude and focus.
I was 235 lbs... Did a 2.5 mile run... Under half an hour. Was a heavyweight eating donuts, struggling too much lol. I used to keep doing my roadwork around the neighborhood because I was too slow for getting dropped off at a destination to run back. There was this girl from the gym, she hit like a man, she kept coaxing me to hurry up. Anyway I hope you do well at a sleek 210 like you said.