I would run for 20-30 minutes and then spend the balance of my time on boxing. After running, I would maybe do 3 rounds shadowboxing, 3 rounds of bag work, and if you have a partner- 3 rounds of mitt work. With rest a 20 min run and 9 rounds of boxing exercises would be an hour.

The shadowboxing and heavy bags are a must. If you don't have a partner, you can sub skipping, slip bag or speed bag as alternatives. You have have fun with these drills and they will keep you motivated for longer.

Also, I'm a police officer in my 30s so we are in similar situations!

I would encourage you to do light sparring in the future. I have found that boxing is the best form of self-defense when attacked. Just a slip and counter is great. Shoot me a PM anytime.