Sorry, to cotinue, what we are looking for in Sport is the capacity of your Lactic Shuttle improve that, youre on the right track. A running one can be of Help . Improving your Lactic Threshold is what its about, there are many ways to improve it understanding Feel is one of them if not the most important aspect, many dont and train to get injured. Injured your not going anywhere other than the Quacks .
I see the logic in what you're saying, but in your experience, you would be aware that my run so far would be functional in sparring, I don't think the line between Anaerobic and Aerobic is as B/W as it appears in theory. Anyway, Anaerobic activity is not absent from my lifestyle, I play soccer for fun, hit that hill till failure and havent always gone for a time. Nothing better than gassing yourself sometimes. Planned anaerobic based sessions start after the time is reached. Criticisms are welcome though, I know you've experienced it before.
Anaerobic and Aerobic is as black and white as anything in sport. Work out your anerobic threshold and use that as a training tool to both monitor your improvement and also find out your best possible submaximal timings. By using this effectively you will improve your fitness- FACT! There's no magic in sports despite what some people have you believe.
You're not giving me anything new, you need both energy pathways in the sport of boxing. I've done my investigating and come to the conclusion that a strong Aerobic base is essential before you begin Anaerobic training. This is textbook stuff and if you're experienced with your 3 mile then you'd be aware that it is one intense run. You're pretty much toying with your threshold the entire time. You have to run as hard as you can with the most limited of oxygen supply, because of that it significantly increases your cardiovascular function/efficiency of processing oxygen. Once you have reached your desired level cardiovascular function then you can practice your ability to function with no oxygen. This makes sense.
If your goal is boxing an idea is not to run the entire distance forward. Instead of running make it "moving". Throw punches as you move, move sideways and backwards, slip and duck tree branches, etc. Ideally I run in the middle of nowhere as it looks funny to people without a clue.
Try this.... Twice a week, break your 3 mile run down into 3 one mile segments. Run each segmant at as fast a pace as possible. Have a five minute rest then attack the next segment. Progressively decrease the rest period between segments. Your body is unable to improve its capabilities due to your fitness not been sufficient... you must improve your running technique to move forward. Hope this helps and has made up for my shitty earlier answers.
I myself would stick to sprints, you get the endurance training in the gym, but you need the explosiveness and spark through running
You also get a lot of explosive training in the gym.... Its not really rocket science, do both(distance, and sprints), work hard.