Originally Posted by BALISTIK
Try to run for an hr 3 or 4 times a week and incorporate some sprint drills.
Sorry, can't agree. This is something I was doing until I got told not to.
Running for long periods actually does the opposite of what a boxer is aiming for. You want to train for explosiveness rather than endurance.
Surprisingly, a **** load of cardio is done through heavy bag, pads, skipping, sparring and other drills. So long as you're not just going through the motions when you work. You have to make sure you keep it explosive.
Boxers want to do a wide range of running, most of it should be HIIT or Interval Training.
If you're to run 3-4 times a week it's:
1) 800m intervals (fast pace, slow down/jog/walk repeat)
2) 100m sprints
3) hill run (could be a long steep hill, or a short steep one - if it's short, sprint up and relax on the downward run, you can wreck your knees if you're not careful)
4) long distance (never more than 3-4 miles)