Roadwork- more miles or higher intensity?

Matt, they are, Long Slow Distance. Now, it all depends where you are in your Program to adapt, to how long the distance, and the Intensity. Its all about the Recovery of the Body as a whole, it works All or Nothing. You will find out about this if, you do too much to soon. Causing injury, then you are not getting Fit.

 

Oh cheers I guessed it meant something like that but i wanted to make sure. My aim is just to get my ability to fight hard for 3x2min rounds better.

Im not aiming to become a champ or a professional if thats what you mean my gyms only open a couple of days a week anyway that I can afford.

 

But its better being a Winner LOL

 

haha for sure so far so good although i think i may stop competing when i get to maybe 10 or so fights depending how long that takes me.

 

Hey mate as others have said it depends on where you're at, if you're just starting running I'd probably stick with longer distances for a while, a few times a week. If you have decent fitness already and you want to improve I'd do 2-3 interval sessions a week plus maybe 1 longer distance run if you feel like it.

 

How would you structure your interval sessions? I think ill start with one per week see how i feel with my other training then increase if i feel comfortable

 

Dude, seriously you are analyzing it way too much. Just find a nice hill to do sprints on and go as hard and as often as you can. But just ****ing do it already.

 

Fartlek sessions are a good way to start out as it can be hard to complete interval sessions when first starting, especially if training on your own e.g. you say 8 reps, but go too fast in the first one and can't complete 4! Not a good start! Fartlek you run how you feel so can get you used to the interval approach and how to pace yourself.

Jog for 5-10mins as a warm up, then pick a lamp post or other point in the distance (around 30-60secs away) and run to it fast, then jog recovery for around the same period of time, then pick another point and repeat for 30mins.

The general approach to intervals is a long argument in itself and depends how anaerobic or aerobic you believe boxing is. There are many sessions, all good in their place e.g. 10 by 30secs to 10 by 3mins.

 

I'll just use jargon I've read on other websites to confuse those who don't spend most of their time researching training. That should force them to think I MUST know what I'm talking about - and anyone who explains things in a clear, easy to understand way must be an idiot.

 

Believe me im not although it comes across that way just curious about peoples thoughts, I like seeing what people are doing trying things that I can and incorporating them into my own workouts.

 

Wicksys Idea Fartlek, is a good one.Fartleck is a progressive, tried and trusted method. Fills lots of needs, most stuff comes of its Basic fundamentals.

 

:thumbsup

 

I thought it was a good suggestion as well.
That's what I'd go with for now Matt.
With intervals it depends on whether you want to work the aerobic or anaerobic system more, that determines your work to rest ratio. With aerobic focused training you'd have short rest intervals (always longer work intervals than rest- 10:1, 5:1, 2:1 etc. and for anaerobic focus you'd have short work and long rest intervals- 1:5, 1:30 etc.
For boxing I'm a fan of 1:1 15 seconds on, 15 seconds off. Done in rounds of 4 minutes with 1 minute breaks between doing 3-4 sets. Short sharp and stresses the energy systems pretty closely to boxing in my opinion, good mix of anaerobic and aerobic fitness.

 

This shouldn't even be a discussion topic any more.

You fight for 6-9 minutes and you get two 1 min. breaks.

Obviously you should run 3-6 miles a day because that will somehow prepare you to throw 200 punches a round. Obviously. Why would you even ask? How do you even have time to ask when you should be doing 2 2hr runs a day? Are you lazy or something?

 

first off you should allways have at least 1 rest day and id reccomend an active rest day once a week. so its not 3-6 miles every day but 3-6 miles 4-5 times a week.

you should run 3-6 miles 4-5 times a week after gym work because it will dissapate the lactate acid built up from gym work.

you should run 3-6 miles 4-5 times a week becaus it will improve your leg endurance.

you should run 3-6 miles 4-5 times a week because at a slow pace its no where near as taxing on your legs recovery wise as a 20 min interval sprint session.

you should run 3-6 miles 4-5 times a week because it improves how quickly your heart rate drops during the 1 min break......along with every other break you experience in the ring while moving, guarding, and pretty much eveything that dosent involve punching.

you should run 3-6 miles 4-5 times a week because it builds slow twitch muscles in your legs improving blood flow and oxegen concentration in your legs.

you should run 3-6 miles 4-5 times a week because it imporves your breathing so you breathing is steadier and not stressed.




As far as higher intenisty 2-3 min intervals with 1 min rests are the best option as it focuses on lactacte thresh hold builds vo2 max. you can do these intervals as sprints but your going to be alot better off if you just do boxing related trainging at higher intensities like sparring shadow boxing and heavy bag work.

if your arms hurt then just work foot work at higher intensities with 2-3 min intervals and 1 min breaks.




as far as more miles, its not really needed 3-6 miles will be the most your really ever need to run, but over time the time it takes you to run that should improve. like from what ive read ali was running something like 6 miles for training but he was doing it in like 40 mins.