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ok so ive started running alot again and i timed myself today on a 3 mile run, and managed it in 22 mins 43 seconds.it works out at about 7mins 40secs a mile. i weigh 14stone 4 pounds at the min, i just wondered is that time any good . i can remember back when i was amateur boxing when i was weighing in at 12 stone and could do it in about 20 mins dead obviously that was down to being 2 stone lighter. any decent runners out there to compare times with.
Mate, that is a superb time!! I'm doing 3 miles in just under 25 mins - I'm 16 stone, but pretty fit
thanks mate its good to no, ive been timing myself on a 3 miler because i was interested in joining the marines(as said in another post) and even before basic training u have to be able to run a 3 miler in a certain time they split it in 2. they want the first mile and a half done in 13 mins or under and the second mile and a half in 14 mins and under.so i suppose im ok in that sense. ur time is a great time taking weight into consideration. i cant believe theres people out there who can do a mile in under 4 mins, thats superhumanQuote:
Originally Posted by BIG H
I'd bump it up to 5 miles. If you can average 7.30-8 min/mile for 5 miles you are doing pretty damn well.
i timed myself a couple of weeks ago mate and managed a 5 miler in 40 mins deadQuote:
Originally Posted by VanChilds
Sounds like you are doing pretty well to me. If you aren't all ready try running the distance on some hills. If you can hit your target time running up and down hills you will easily make your time on a flat surface.
my routes mainly flat to be honest mate, will have try and find a hilly route near me. i do alot of up hill sprints, i will run about 3 quarters of a mile warm up to the hill then do about ten 100 metre sprints, then run another three quarts of a mile warm down, i suppose explosive runnin doesnt really help u on distance runnin thoQuote:
Originally Posted by VanChilds
could do with running with weights on to replicate running with full kit, e.g backpack, rifle etc
That type of workout is good to improve your run time for 1-3 miles. The irony is sprint workouts are more combat focused than distance running but the military can't seem to get away from running miles and miles. I'd look for a military surplus store and buy a rucksack for not much. They are not cheap online but if you really want one Tactical Tailor makes an awesome rucksack. Anyway get a good rucksack and boots, start with 45 pounds and work up to no more than 75 pounds. Start out at a simple 4 miles then build to 12. Your goal should be to stay under 15 min/mile pace. Once again hills are good for this.Quote:
Originally Posted by paddy448my routes mainly flat to be honest mate, will have try and find a hilly route near me. i do alot of up hill sprints, i will run about 3 quarters of a mile warm up to the hill then do about ten 100 metre sprints, then run another three quarts of a mile warm down, i suppose explosive runnin doesnt really help u on distance runnin thoQuote:
Originally Posted by VanChilds
thanks mate will give it a goQuote:
Originally Posted by VanChildsThat type of workout is good to improve your run time for 1-3 miles. The irony is sprint workouts are more combat focused than distance running but the military can't seem to get away from running miles and miles. I'd look for a military surplus store and buy a rucksack for not much. They are not cheap online but if you really want one Tactical Tailor makes an awesome rucksack. Anyway get a good rucksack and boots, start with 45 pounds and work up to no more than 75 pounds. Start out at a simple 4 miles then build to 12. Your goal should be to stay under 15 min/mile pace. Once again hills are good for this.Quote:
Originally Posted by paddy448my routes mainly flat to be honest mate, will have try and find a hilly route near me. i do alot of up hill sprints, i will run about 3 quarters of a mile warm up to the hill then do about ten 100 metre sprints, then run another three quarts of a mile warm down, i suppose explosive runnin doesnt really help u on distance runnin thoQuote:
Originally Posted by VanChilds
how many yards tall are you guys?
Yes, that was sarcastic. cuz ffs, you talk in terms like stones. Wtf? Stones.
Metric ain't for everyone, obv, but it is easiest for all of us to comprehend and relate to. To convert.
"Hi, I just ran the 400. Did it in 45 pigeons! Best time yet! Think I could knock off a pigeon or 2 if I could improve my first 100 muddlehumps."
Go metric, help us understand. Thanks. :p
What is a six-pack equal to in metric conversion?Quote:
Originally Posted by Youngblood
come on mate ur not that daft to not no what a stone is surelyQuote:
Originally Posted by Youngblood
ok instead of a previous post where i said i weigh 14 stone 4 pounds, that is 200 lbs, is that ok for u youngsblood
Yes, actually I am. As it is a measure not used where I live, or in my country, continent or even hemisphere.Quote:
Originally Posted by paddy448
As far as I know, it is used largely in a very small portion of the world, mostly the UK. So yes, I do appreciate if someone wants to use terms for measurement, to make some effort if they want to be understood and convert it. And realize there is a diverse reading base on the innerwebs, global even. Metric is most common. We use pounds here alot, still imperial much like your stones, so I have a tendancy to talk in lbs. So I know where you're coming from, but also try to add in kgs. also so it is understandable without having to send people to find convertors as if translating a foreign language.
so 14 stone and 4 pounds = 200 lbs = 90.719 kgs. All cleared up, tnx.
And good luck with the running training, that's a decent time.
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;)
my apolagies young blood, like u say in the uk its quite common to use stone, i hope we cleared up that issue mateQuote:
Originally Posted by YoungbloodYes, actually I am. As it is a measure not used where I live, or in my country, continent or even hemisphere.Quote:
Originally Posted by paddy448
As far as I know, it is used largely in a very small portion of the world, mostly the UK. So yes, I do appreciate if someone wants to use terms for measurement, to make some effort if they want to be understood and convert it. And realize there is a diverse reading base on the innerwebs, global even. Metric is most common. We use pounds here alot, still imperial much like your stones, so I have a tendancy to talk in lbs. So I know where you're coming from, but also try to add in kgs. also so it is understandable without having to send people to find convertors as if translating a foreign language.
so 14 stone and 4 pounds = 200 lbs = 90.719 kgs. All cleared up, tnx.
And good luck with the running training, that's a decent time.
That's almost the exact same pace as you are doing for 3 miles mate ;)Quote:
Originally Posted by paddy448jesus yvonne 4 miles in 30 mins is fukkin great, whats ur secret mate.Quote:
Originally Posted by yvonne
I'll take your 5 miles and raise you to 7. :cool: ;)Quote:
Originally Posted by VanChilds
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 ;D)
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.
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 thisQuote:
Originally Posted by AdamGBI'll take your 5 miles and raise you to 7. :cool: ;)Quote:
Originally Posted by VanChilds
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 ;D)
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.
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.Quote:
Originally Posted by paddy448lookin 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 thisQuote:
Originally Posted by AdamGBI'll take your 5 miles and raise you to 7. :cool: ;)Quote:
Originally Posted by VanChilds
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 ;D)
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.
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...Quote:
Originally Posted by paddy448
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.
i'm not a boxer, just a fan...Quote:
Originally Posted by YoungbloodI 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.Quote:
Originally Posted by paddy448lookin 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 thisQuote:
Originally Posted by AdamGB
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 personallyQuote:
Originally Posted by YoungbloodI 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.Quote:
Originally Posted by paddy448lookin 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 thisQuote:
Originally Posted by AdamGB
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 targetQuote:
Originally Posted by hfahrenheitUSMC 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...Quote:
Originally Posted by paddy448
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.
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.Quote:
Originally Posted by hfahrenheit
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. :p
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
I can do 12khm in 38 minutes on the highest tension on my cross trainer.
cheers mate, you fellas must be pretty fitQuote:
Originally Posted by VanChilds
Out of interest, there was a Boxer in the 80s one Richard Adams from Essex. Who was asked to Run for the Essex Beagles to make the numbers up for the National AAA. He ran so well he reached the AAA Finals finnishing 4th, Running the 6th fastest time of a Brit that year 88 in 3.46 in the 1500 metre Final. Richard could Run ;D