long distance

sounds good to me

 

As long as you have one or two days a week to rest then you should be fine. Maybe do your short runs on the days you lift and have your rest day the day after you do the most work.

 

both look ok to me

 

This one would probably be best as long as you do something like lift and sprints in the morning then box on the night. There's no way you'll be able to box straight after sprints if you do them as intense as possible.

 

In my opinion nothing involving exercise is "bad" for you. It may not be the best thing to do for boxing specifically but anyone that says running is bad is a moron.

 

Yeah, I never run more than 3 miles a day, 2-3 days a week. The other 2 days I try and do some swimming.

 

You need to have an aerobic base to do multiple anaerobic spurts.

Your training "cycle" should start off with strictly aerobic work for a few weeks. Then introduce anaerobic bursts.

Midway in your cycle, you should be starting off with anaerobic work and finishing off with aerobic stuff since it's more important to be fresh for your anaerobic workouts than it is for aerobic training. So you would start off with multiple sprints and then go for a jog.

Gradually increase the anaerobic work until you need to mix the two together because the load is so heavy. Meaning the anaerobic rest periods would consist of aerobic work. So you would be doing sprints and then jogging in between... non-stop.

So you're getting the recovery because of the slower pace between bursts but you're using the anaerobic portion as part of your aerobic workout to shorten the workout time which is compensated for by the increased overall intensity. So you don't have to do twenty sprints and then go for a five mile run. The twenty sprints would be included in the five mile run.

 

that's what's up...just pay attention to how ur body handles it since u were concerned about over and under training