7.8 Kilometers in 50 minutes. Give take two minutes. I usually do this five to six times a week and have no problems with my legs. Used to run the same distance in 80 minutes. I do take two brakes. Once after the first two and half kilometers in wich i do a 100 meter run as fast as i can and the second break is after another three kilometers when i run up some stairs. Finish up my run with another 100 meter sprint.
Hmmm.. When I was a kid, like when I was in my 8st standard I guess, I use to run 4 KM in 25 minutes. Unfortunately, long distance running doesn't help at all.. Now I just do a 2 KM run everyday.. Just to warm me up...
ye i do the same, long distance doesnt do much, early morning at 8am a do a good 1Km at 70-80 pace with a couple of sprints in between laps. Helps warm me up very well
Did my best time today. 44 minutes. Keeps me in shape. Also, i have developed quite stron skin or how ever it is described. Is it bad ? Its the same place that Mosley bitched about.
Why do you guys do these long slow runs so often for? Try some interval training to get really fit. I do a 10k once every couple of weeks to maintain my aerobic base, takes me 40-45 minutes.
7.8km in 50min is SLOW. You better of running shorter distance quicker. Run 5 km in 20-23 minutes would be better for boxing fitness.
Ye bro don't take it the wrong way but that's an average pace for that distance. Nothing wrong with doing it to improve your aerobic fitness but once your aerobic fitness is up to a good level do some interval and sustained runs. 3.2km (I'm british so run in miles) sustained is a good one for boxing, aim for a time under 12 minutes. My last run before a fight is 1.6km and if you can do that in 5 minutes your doing well. Not trying to take anything away from you, you are obviously happy with the time and your getting faster so heading in the right direction so those 2 points are all that matters :good You will probably find you enjoy the interval/sustained runs more once your used to them. They don't take as long and you really push yourself to the limits!
That is pretty slow especially for anyone actively taking part in competitive sports. You are running at about 9.4 kph. When I do a long slow runs I go at about 11.8 to 12 kph. When I do a quicker paced tempo run I do about 13.5 kph and that's not even that fast, I see plenty of people pass me even at that pace.
for anyone who says they want to box, they should be able to run 5 minute kms and thats not even that fast. This guy is running 6.30 minute kms. I could probably walk as fast as that and im being serious. You should aim for 4.30 minute or faster, depending on how far you are running. If you are running 4kms, aim for 16 minutes or faster. but 7.8km in 50 minutes is a joke. That is so slow its funny he would even start a thread about it. He should be able to cut 10 minutes of that time and then some more
:roll: Il try my best today and then after that try some interval runs. My best time was yesterday at 44 minutes and that was hard. I do have iron deficiency so that might slow me down a bit. Anyway i used to do it in 80 minutes so im happy and i can keep up in the gym as well.
Dont let it put you down in any way, not everyone is good for running (im not either but i try).. The best you can do if interval training and like they said before trying doing 1km/5mins .. do maybe 3km as a start and continue increasing bit by bit