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cagil34 · 08-04-2008, 01:30 PM

I wanna ask something about roadwork...
How long time a good roadwork should be ???? I mean how many times in a week and how long does it have to take each time????
This is my big problem for now.Is there anyone who can help me????

alshda · 08-04-2008, 02:47 PM

mix it up all the way.
i do about seven miles atm, and throw in a one minute sprint every mile and two steep inclines and some steps. i dont box, but i can vouch that this is great cardio ex.

HeavyBagHero · 08-04-2008, 03:03 PM

Quote:

Originally Posted by cagil34

I wanna ask something about roadwork...
How long time a good roadwork should be ???? I mean how many times in a week and how long does it have to take each time????
This is my big problem for now.Is there anyone who can help me????

My coach used to run 10 miles a day. That seems like a lot to me, but he was a serious competitor. I can't run very far every day since my knees are in bad shape. So, I try to mix in lots of bike riding. I love running hills. I agree with the others here who say you should mix it up with different types of running. If I were a youngster looking to fight competitively, based on what I've learned and how it feels, I'd probably try to put in 6 or more miles most days, and mix in some serious hill work a couple times a week. We've got this hill near my house that's very steep and straight for about 500 yards - it's great.

If you can, get a good coach and bounce this off them.

alshda · 08-04-2008, 03:16 PM

i'd say six or so miles every otherday, build it up slowly from shorter amounts, going from about 45 mins when you start, which should cover around 4 miles, to about an hour and a half within about a fortnight. dont necessarily increase the distance or time from there on, try and get the run in more often. you can sacrifice a days running for some extra distance, or lose some distance to increas the frequency of your runs. that way you can avoid wearing yourself out or damaging yourself.

ColinMarcus · 08-04-2008, 04:49 PM

Six miles, and do it at your own pace you don't wanna overwork your body

SJM · 08-04-2008, 05:26 PM

6 miles is too much for a beginner. Try to run 4 miles twice a week. Then each time run an extra half mile until you reach 6 miles. 12 miles a week is a good distance..

so it should be like this

monday - 4 miles

thursday - 4.5 miles

monday - 5 miles

thursday - 5.5 miles

monday - 6 miles

thursday - 6 miles

cagil34 · 08-05-2008, 07:12 AM

Thank u all. . .

daveDaboxingfan · 08-07-2008, 08:27 PM

Quote:

Originally Posted by SJM

i was running for long distances for about 2 months ( about 5 - 7 miles each time ).. and just recently i started doing sprints once a week and distance once a week... and today i tried running on a high incline and i gotta say, that really worked me out. So which one is most beneficial for a boxer? and BTW ive been doing this all on a treadmill, i would do roadwork but i dont know of any good places to run.

Running hills vs. distance vs. sprints. Which one is better

you should do them all