7 plus mins per mile is sound mate i do 4miles in 30minutes soo that more or less 7plus minutes per mile for me too!Keep it up bud

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my apolagies young blood, like u say in the uk its quite common to use stone, i hope we cleared up that issue mate

That's almost the exact same pace as you are doing for 3 miles mate

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I'll take your 5 miles and raise you to 7.
Not really into long distance running, ran with a mate of mine who is in the army a week or two ago... tracked it with my iPhones GPS/runner's app and that's what we came out with. Very hilly route too (I love them )

I much prefer shorter runs with bouts of hill/stair sprinting but I've always had a few miles in my legs too... can run the odd half marathon in a respectable time when I feel like it with out having to do a lot of training. My dad was a really good cross country runner so I must have inherited a bit of his aptitude.

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lookin at ur photo adam it looks as tho ur an amateur boxer i used to do it myself. what i want to ask u is how important do u think road work is for a boxer, i no a few trainers now dont bother with it.they say its irellevent. whats ur opinion on this

I am not Adam, but think your trainers are/were likely clueless to make such a statement. Unless they are getting their cardio elsewhere, which is ofc possible, it is a silly statement. Especially in amateur boxing, it is often the difference between a win and getting punched in the face repeatedly while being gased out in the 3rd/4th round.

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USMC and US Army like for people to average about 7min a mile, you pass the tests easily that way. For instance, I've got a 4 miler coming up that the Army gives me 36 minutes to complete...but, it's an unspoken thing that I have to finish in 30 min or less...

Your times are fine, you just have to measure yourself by how much you're being challenged. If you want to run faster (short or long distances), you have to run sprints. Mix in some low weight, high rep leg work in the gym and you'll hit your peak a lot faster.

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"...went 12 rounds with Ali, and never took a backwards step."

i'm not a boxer, just a fan...

having said that, long runs have been the best way for me to drop weight.

they where not my trainers personally mate, just when i used to go sparring in dirrerent gyms, i remember a couple of them saying they dont bother sending there fighters to do road work because u dont run round a boxing ring or something. i thought it was a bit daft personally

thanks for the info mate, a 7 minute mile especially consistantly over distance is a brilliant time in my opinion, with what u have just told me i will make that a personal target

I agree with that, mostly. If the goal is strictly to drop weight, then yea...distance running coupled with a proper diet is a good way to go. If the goal is to increase cardio for performance, especially in something explosive related like boxing, then HIIT is prob. more in the realm of beneficial.

Definitely, longer distance running is great for building up a good cardio base/rehab after a lay off etc but as far as boxing is concerned I'm a believer in shorter higher intensity runs... still a decent distance 4-5 miles but I like to run this at a moderate pace and then go flat out on 3-4 sets of hill sprints I like to do for 4-5 reps each.

The Anaerobic (sprint) energy system is much more important, though they all need to be trained.

Case in point, even when I haven't been running often I ALWAYS have the lungs/wind for it from doing bag work, Plyometric workout, supersets etc

it takes me a short while to get my muscular endurance back up with relation to that particular running motion but there isn't really that much cross over in the adaptations that distance running causes to your leg muscles/nervous system and the movements your legs under go in boxing.

Running is very important to a boxer, hauling yourself on a long slog not so much. It has to be done properly and relative to boxing. You're not going to really train the leg muscles themselves that usefully (you'll obviously get a bit more bounce) but you can train the relative energy systems for well with proper running.

Gonna stop rambling now.

+1133

Paddy,

This is an example of a weekly PT schedule I make for my soldiers. All my running routes are on trails with lots of hills. MSE stands for Muscular Strength Endurance and is a variety of pull ups/chin ups, ab exercises, push ups, dips or put simply a variety of exercises w/o weights. Time permitting my soldiers do weight sessions in the afternoons. I let the team leaders craft this workout b/c I get stuck in the office with admin work most of the time.

Mon- 5-6 Miles @ 7-8.5 min mile pace, short upper body MSE workout

Tue- fast 1 mile run in formation, Hill workout consisting of sprints, lunges, buddy carries, high knees, running backwards etc. We will do a set of upper body MSE at the top and a set of abdominal MSE at the bottom. Slow jog back

Wed- fast 1.5 mile run in formation, several sets of upper body MSE, release 2.25 mile run, several sets of lower body MSE, slow jog back

Thur- jog 800m warmup, 2x400m sprints, 4x200m sprints, 8x100m sprints, 800m cool down (all @ track, 20-45 secs between sets), Pair the soldiers up and work several rounds of combatives (submission grappling)

Fri- 6-10 mile ruck march with 50+ pound rucksack. Keep pace at 15 min/mile or faster.

Pretty typical week for us. I change up the routes/distance/pace as well as using pool workouts and some combat focused stuff. My squad has consistently posted one of the best PT scores in the company. Including stretching before and after these workouts take 1-1.5 hours

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I can do 12khm in 38 minutes on the highest tension on my cross trainer.

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Do not let success go to your head and do not let faliure get to your heart.

cheers mate, you fellas must be pretty fit