Running distance, Speed and Stamina - Proportionality?

Jogging at a slower pace for longer distance is good to improve your fitness and build up your fitness if you are quite out of shape.

Running fast pace for shorter distance is best for increasing stamina for boxing.

 

About 55 seconds

 

deal Totally agree with this. Think of it this way, each round you box is like a sprint with the energy expended. It's all about getting your body use to these stresses and having the ability to utilize the oxygen you're taking in for a faster recovery between rounds.

 

400m vs. 5000m​

400m with 10 lbs weighted vest (pace)
800m with 10 lbs weighted vest (endurance)
8 rounds running track (stamina)

 

You should do both and it depends on how often you're training.

If 5 times a week, 3 runs should be slow 35mins to 1hr minimum and two could be harder interval sessions. Running less than 35mins slow isn't really helping stamina that much.

4 by 400m's is definitely not the most efficient way to increase stamina either. You'd be better off slowing down the reps and doing 8 -10. My preferences though for someone starting out would be to do 30secs to 1min hard with 30secs to 1min recovery for 25mins with 10-15mins of slow running as warm up and down.

400m sessions aren't bad sessions and in general all these interval sessions try to acheive the same thing so reps can vary according to a plan, but for a beginner 400m reps can be hard to pace, which will make it hard to complete the session. However, typically all these types of harder interval running sessions aim to increase your lactate threshold (the speed you can run at and remove lactic acid i.e. run faster for longer and also recover quicker) so should all be less than 30mins of running time (if you can do more than 30mins it's not intense enough), but more than 20mins (if it's less than 20mins it's not stamina training and it's got a large speed element to it).

4 by 400m in 55secs is not something you should be aiming for unless your aim is to be a County standard 800m runner! You're more training speed endurance in this session than stamina.

The slow runs in between would aid recovery and increase stamina. You shouldn't be able to do many more than 2 hard running sessions a week if you're also doing high intensity boxing training, but you want to be running 5 times a week so both slow and hard sessions are optimal.

This is very crude example though as the training should be periodised.

BTW If you could do even one 55sec for 400m you would be a club standard 400m runner, I doubt many/any pro boxers could run 4 by 400ms in 55sec without a huge recovery inbetween (which would mean it was even less of a stamina session). 1.20 as an intense stamina session is actually okay for a length of intensity. More reps at 1.20 would be better than 4 reps at 60secs in regard to stamina.

 

I would say you should really consider throwing sprints in every time you finish long distance runs. Makes your legs explosive and bouncy and it simulates rounds very well if you sprint down to a checkpoint and jog back to the place you started for 3 minutes. Sprinting is underrated.

 

400m is still 1 minute at best......... lil bit too Hatton which is also the same category Haye falls in technically......... in terms of being the absolute best heavyweight in the world.

He’d beat Wladimir Klitschko though if both fighters would ever make it to the ring.

 

The 2 min 800m is the true test of stamina.

 

A round is not a Hatton Sprint......... it’s an Ali Marathon.