is 3 miles in 18mins a good target for a beginner's cardio?

3 miles in 18 minutes is a fast pace and you will suffer if you try it or if you do it. In a couple months a lightweight may be able to do it if he follows a progressive plan and hes able to run 4 miles at his regular pace and still run the next day at the start without terrible soreness. I know you didnt ask for a schedule but Im in that kinda mood so....

1
MON+WED:1 mile near max+2 miles regular pace
TUE+THU:3 miles at regular pace
FRI: 4 miles at easy pace
TOTAL: 16 miles
2
MON+WED:1.5 mile near max+2 miles regular pace
TUE+THU:3 miles at regular pace
FRI: 4 miles at easy pace
TOTAL: 17 miles
3
MON+WED:1.5 mile near max+2 miles regular pace
TUE+THU:3 miles at regular pace
FRI: 5 miles at easy pace
TOTAL: 18 miles
4
MON+WED:1.5 mile near max+2 miles regular pace
TUE+THU:4 miles at regular pace
FRI: 5 miles at easy pace
TOTAL: 20 miles
5
MON+WED:2 mile near max+2 miles regular pace
TUE+THU:4 miles at regular pace
FRI: 5 miles at easy pace
TOTAL: 21 miles
6
MON+WED:2 mile near max+2 miles regular pace
TUE+THU:4 miles at regular pace
FRI: 6 miles at easy pace
TOTAL: 22 miles
7
MON+WED:3 miles for time + 1 mile easy pace
TUE+THU:4 miles at regular pace
FRI: 6 miles at easy pace
TOTAL: 23 miles

and just keep repeating week 7 until your able to hit the 18:00 and your "regular" pace throughout the previous weeks should be getting shorter. Hope this helps, if you dont follow it hopefully it gives you an idea of good progression over time.

 

After a couple of years not training I tested myself with a 3 mile run and I did it in just over 19 minutes. For someone who does roadwork everyday and does boxing in the evening running it in 18 minutes is a realistic target

 

What a pile of ****..
You think you can not train for years then come back and suddenly be able to run 3 miles in 19 minutes?
Oh, and i bet when you were training you were running 3 minute miles..

 

It's bull****. I know plenty of people that can do it, and my personal best is an 18:27, but it isn't a necessity. Running isn't boxing. I'd say if you're over 21 minutes you could definitely do better though.

 

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I could not care less if you don't believe me. I used to run a lot when I did Muay Thai (hill sprints and intervals)and while I did not train for a few years I was still fairly active.

Doing 3 miles in 18 minutes is very good but its not as amazing as you lot are making out.

Quote from Ross Enamait

"I know plenty of fighters who can run 3 miles in 18 minutes. It isn't very far fetched for fighters who run regularly. Not even close."

 

Yeah, it's not farfetched for people who run regularly, but not training for years and then running 3 miles in 19 minutes is..

 

There is someone on the first page who said he can do it in under 22 minutes and he is overweight. Do you really think its unlikely for me to do it in 19 minutes (checked and it was 19:27). Its not a great time!!

 

But the guy who is overweight and done it in 22 minutes probably runs regularly, you claim you haven't trained at all in years

 

The only cardio I do these days is cycling to work which works out about 8 miles a day. I am still in better shape then most people. If I was training like I used to I could get under 18 minutes in under a month.

Like I said in my opinion 19:27 is not a good 3 mile time. When I ran it I was disappointed with it.

 

so he can run a 26:44 10km (2ud be 2nd fastest ever) then keep going for another 1.25km? wot u been smoking haha

 

Pffft! Mr. V.I.P wouldn't even be friends with you with those times:bart

 

Yeah that is a pretty good time for someone even competing in running, that aint happening in a few weeks for someone that hasnt been running at all. If the guy is just looking into getting into boxing for a hobby and not a career then why are they expecting him to be able to run that, he will probably loose interest by the time he is able to run it

 

Yeah plenty of guys who have been boxing for years and in top notch shape, is it a prerequisite to taking up boxing as a hobby?

 

Most of these dummies are full of ****. They can't run 3 miles in 18 minutes, probably not even under 21, but they wanna talk ****.

Yes 3 miles in 18 minutes is a good time. You have a to be a regular runner to maintain that. Now if you're on the track team, you'd probably hit something like 16 minutes and some seconds...

Unless you're elite, then you're talkin 14 + VERY ELITE to 15 + ELITE.

 

To put it in perspective, 18 minute 3 miles is running at a 10 on an American treadmill the entire time.