3 mile run

[AdamGB]

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.

[VictorCharlie]

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

[Master]

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

[paddy448]

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

cheers mate, you fellas must be pretty fit

[Scrap]

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