Running for amateur
boxing
Written by the GB Boxing Physical Preparation
Team
Voiceover by Jamie Mitchell - GB Boxing
Physiologist
How many times a week should I run?
• 2-4 times per week
• Don’t run more than 2 days in a row
What types of runs should I be
doing?
• Steady/tempo runs
20 to 45 minutes. Can be long and slow or can be shorter and
faster
e.g. 1. 12 x 2-min on, 30-s rest
• Short intervals
30-sec to 2-min work intervals
2. 20 x 30-s on, 30-s rest
W:R of 1:1 to 4:1
• Long intervals
3-min to 6-min work intervals
e.g. 1. 4 x 6-min on, 1-min rest
2. 6 x 3-min on, 3-min rest
W:R of 1:1 to 6:1
• Sprints
6-s to 30-s work intervals
Long rests – W:R of 1:2 to 1:8
KEY WORDS
Aerobic = with oxygen.
Slower, longer, short
rests.
Anaerobic = without
oxygen. Faster,
shorter, long rests.
e.g. 1. 3 sets of (10 x 6-s sprint, 24-s rest)
with 3-min rest between sets
2. 5 x 30-s sprint, 4-min rest
Can split into sets with longer rests
How should I structure my runs through
the week/month/year?
• Fit your training around your lifestyle, write a weekly or monthly plan.
• Mix up types of sessions in your week and your hard and easy sessions.
• Use simple adjustments to make sure you keep progressing. You could:
1.
Increase number of reps
2.
Increase the length of the rep
3.
Increase the pace you’re running
4.
Decrease rest time
• Work back from your fight date – build the engine first, then add intensity.
• Minimum of one full rest day a week.
What is ‘good running’ for a boxer?
• We have 3 running fitness tests we use at GB Boxing
TEST
GB Best
(male)
GB Best
(Female)
Expected
standard
(male)
Expected
standard
(female)
1km time trial
02:41
03:09
03:20
03:45
3km time trial
09:36
10:50
12:00
14:00
3 x 3-min run,
1-min rest
3030m
2620m
2400m
2200m
It’s not all about running!