What times should i be aiming for 3 miles??

Totally agree, i find running 3 miles though pointless you may as well cover this distance by sprints with short recovery times say 4 X 400m and 2 x 800 with 1 minute recoveries, if you want to run to build the stanima try running 7 miles at around 8.30 pace.

 

Maybe Im wrong but i did not get the impression the impression OP meant he was going to run 3miles all the time. Just as one way to measure progress.

I have prob only ran a timed three mile at most 10 times. Most of my road work consisted of hill sprints, sprints and intervals with the odd long distance every so often

 

I'm not saying you can't do this time or disbelieving you, but you would not only be training correctly (running intervals and multiple days per week as you say you were), but also you would probably be physically talented to run this time (as you probably are). Don't think as it is easy for you it's easy for most people.

You need a good amount of "running talent" to run sub 18mins with no real running training. On the flip side I agree you could take a relatively unfit, not incredibly talented person and get them to sub 18mins with the correct training. However, most people don't fit into either category (and there is nothing wrong with that).

I have heard many times people say they can do X time or Y time, then go for a run with me and it's obvious they were "ambitious" with their times. Not saying they were lying, just mistaken.

Worried I'm sounding arrogant here, which is not my intention and actually the complete opposite as my actual point is that 6mins per mile is very good, but so is 6.30 or 7min miling for a non focused-runner.

Also I know 3miles as a target is fine to run now and then as a marker as your fitness for goal setting. My point was it shouldn't be your key focus or session for boxing i.e. you should have intervals and longer runs as part of a mix, which in turn would improve your 3mile time anyway. I did get the impression OP's roadwork was mainly this 3mile run (but may be wrong).

 

Thanks for the comment.

I was going to reply to your first post saying I agreed when I first read it.

Some good sessions you list.

 

Yes guys your all right and everything your saying is correct but he saying hes an amateur 'fit' boxer, now from the looks of it he doesnt really know what times he should be reaching so if hes gonna start running just know he probably wont be able to do >20mins thats what im trying to tell you. Obviously lots of people can do it less but we dont know the guys fitness level, Just cause im saying 25 mins is good doesnt mean he should slow his pace down so he does it in 25 mins, he should simply run fast at constant pace and reach the fastest time he can and proceed there onwards from there.

 

Use 1.5 miles or 2 miles. Or better yet, 800-1200m repeats. 3 isn't anything like the demands of a boxing match.

For a woman...

:good

Yeah, but we're pointing out that 25 sucks. Not that 3mile time even matters, 25 just sucks.