Running 5km in 19 minutes

[RossyJames]

Your running times are pretty good. Make sure your working the upper body to have the same amount of stamina as the legs.

But could be better & Yeah I'm doing as much as I can strength training wise but due to lockdown it's just one of those things. I feel previously when I last used the gym the fact I wasn't that strong is what was tiring me out so it was more effort to do heavy bag etc vs someone with big muscles.

[RossyJames]

Sometimes you can have great cardio and still get winded and tired when sparring. Nerves, muscle tension, and irregular breathing will all cause this. Relax the shoulders when not punching and maintain a regular and relaxed breathing pattern. sometimes newer guys will unintentionally be holding their breath and gasping for air because of the nerves

I feel that was the case with me, I've only fought in an in-house competition so not even amateur rankings and the people on the same fight card I just know half of them didn't have as good as cardio as I did but when it comes to sparring it's another story. (They're all more experienced, have fought multiple times mind you).

Especially in my fight I was very nervous due to I suffer with anxiety but my anxiety is coming on a lot better now so when I am to fight again I feel it will take up less energy. I never thought of doing any breathing pattern when I last sparred/fought. I am getting a lot tougher mentally now so I don't think my nerves will be much of a problem when I return, you know if I get ko'd or get a broken nose then so what, I am there to be a fighter. I previously got worried about nothing but I suppose that's natural with most new boxers.

[Eastbound]

Sounds like you got a handle on it. Skipping is also good cardio, works the upper body some and helps with teaching economy of motion. The calves get some good work with skipping that will help with mobility in the ring

[Sugarj]

Hi so I am currently dipping between 185 and 180 lbs, I stopped weighing myself for a while and have ended up putting on 15 lbs as a total as I used to be 170 (but some of it is muscle). For racing in November I intend to be 170 or less and the same for boxing as I am going to do racing along side boxing. So Super middleweight will be ideal for me if I am to do both sports, I don't want to be racing at 180-185 lbs as I feel too heavy. I'm 6'2 and 2'3.

A long term goal of mine is to be able to run 10 miles in an hour as I was originally thinking about signing up for a 10 mile race at first but as time passed I got fitter and decided to do 13 miles instead but I've always thought under an hour would be good for 10 miles.

The rest of your times are kind of where I expect to be within a year or as close to. I've not sparred in a long time so I can't say for sure how I am at the moment.

Well, your running times are certainly good for a 6 foot 2 cruiserweight!

The area to work on is your speed. A 19:21 5k would indicate a far faster mile than 5:57. You've probably got in the habit of going on slower long runs and lost a bit of the old fast twitch . At 23 you're more than young enough to get them back with some solid speed sessions. 200m, 400m or 800m intervals will help both your running and your boxing.

[Jamesfranklin]

Before lock down i was running on a track, which is 2.5 mile. And i made 5km run in 18 minutes. But during lock down i'm just focused on staying fit and keeping my stamina ready for training. I did a lot of exercises for keeping myself fit.

[abracada]

So as the gyms will be re-opening soon I am wondering if I am fit and in shape, I still participate in boxing workouts most days of the week such as boxercize workouts and shadow boxing but it's been hard without the gym.

I am wondering what a good time for 5km is? I've asked on other sites and they've said 19 minutes and 21 seconds is really good but I feel that it's coming from people that are unfit themselves.

I know most boxers time themselves on 4-5 miles but recently there's been a trend with 5k runs which I participate in every other day. My last 5 mile run (I rarely do 5 mile runs, it's either less than or long distance for me) I ran in 33 minutes but am wondering if my 5k time is any good?

I do long distance on B days of the week, which consists of at least 10 miles (I run half marathons) but that's not relevant to here, just putting it out there that I do run a lot longer than 5k on other days in case any of you say I should be running further. My personal best for a half marathon distance is 1:42 which I got the other day.

Opinions? I'm just nervous about going back to the gym as it's been a while since I've sparred, I feel I am fit and in shape but am unsure. :/ Oh & on A days I also sprint a mile, my personal best is 5:57. Is that any good? What are all your personal bests for a mile, 5k & 5 miles?

5k outdoor runs, with steep gradients and all, I average about 20 minutes and consider myself above average.