Running 5km in 19 minutes

[RossyJames]

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?

[Sugarj]

Hi mate, distance running competence is very much relative to your weight and to a lesser extent height. So it would be useful to know those stats. Your age too would be useful.

I do a lot of distance running and am a 41 year old (5 foot 10 and a welterweight in boxing terms). My own race PBs are of course reflected by this weight.

1 mile: 4:41
5k: 16:21
10k: 34:05
10 mile: 56:44
Half Marathon : 75:00
20 mile: 1:59:17

I do find that I don't struggle much with fast paced sparring, as oldies go.

Anything I can help with, please let me know.

[TheReadyTimeBoy]

5km in 19 minutes is a solid base. Keep building up and shoot for ~16-17 min. As SugarJ said, very relative to weight.

If you can run 5 miles (8km) in 33 minutes id say you are in pretty damn good shape already. Your aerobic base must be solid.

Having said that, 800-1000m time and how fast your heart rate drops in a minute after it is much more relevant to your fitness to box 3x3 min rounds. Where you are at is going to still help, and is an excellent starting point, but amateur boxing in particular is fast burst of high intensity. Try 4x800m or a 3000m with 100m sprint mixed in every couple minute.

Pros do a lot more long distance running.

[RossyJames]

Hi mate, distance running competence is very much relative to your weight and to a lesser extent height. So it would be useful to know those stats. Your age too would be useful.

I do a lot of distance running and am a 41 year old (5 foot 10 and a welterweight in boxing terms). My own race PBs are of course reflected by this weight.

1 mile: 4:41
5k: 16:21
10k: 34:05
10 mile: 56:44
Half Marathon : 75:00
20 mile: 1:59:17

I do find that I don't struggle much with fast paced sparring, as oldies go.

Anything I can help with, please let me know.

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.

[RossyJames]

5km in 19 minutes is a solid base. Keep building up and shoot for ~16-17 min. As SugarJ said, very relative to weight.

If you can run 5 miles (8km) in 33 minutes id say you are in pretty damn good shape already. Your aerobic base must be solid.

Having said that, 800-1000m time and how fast your heart rate drops in a minute after it is much more relevant to your fitness to box 3x3 min rounds. Where you are at is going to still help, and is an excellent starting point, but amateur boxing in particular is fast burst of high intensity. Try 4x800m or a 3000m with 100m sprint mixed in every couple minute.

Pros do a lot more long distance running.

Yeah getting under 20 minutes for a 5k was my goal originally but now I've achieved it I of course think it's a bit crap but that's just me with whatever I do. 17-16 minutes I would be very happy with but it will probably be one of those where once I achieve it i'll think it's crap and want a better time lol.

I need to do a 5 mile run soon as I kind of put them off, it's either long or short. I've recently got into sprinting I used to dread it but now I am seeing little improvements and although it feels horrible I know it's important. I also do runs where I sprint a mile, stop and have a break, sprint a mile stop and break and continue it until I am exhuasted and start drastically slowing down.

I do a lot of long distance running as it's my favorite but recently I haven't been running over 13 miles, I used to run past it but don't anymore. Going to stay doing 13 miles and under until I get quicker as it's boring running.

[RossyJames]

Just realised I am not at 33 mins for 5 miles, more 36-38 minutes. 36 being my best.

[HeadBodyBodyBody]

Froch would hit 18mins for 3miles if i recall correctly. As already mentioned, it depends on your weight-class a lot. And boxing fitness is more related to, say, 800m repeats

Your single mile time should be more like 5m30s if you are hitting 19m21s, I think? Fwiw, my pb for 10 miles was almost **** on 1 hour (just over lol), recorded 5k = sub-19 (in reality, more like sub-18), and mile repeats i would do in the mid-5s. It's all relative, and it's meaningless if you can't box! Athleticism matters a lot in amateurs, but I also think that skills should be prioritised above all else. You're running to box, not the other way around.. it's like with skipping, yes it's fun to get good with the skipping rope but we're not trying to be skipping champions of the world, the rope is a tool to help our boxing. Same with the running. Regular 13 mile runs is no good for amateurs in my opinion, no need, too long, could spend your time better

[RossyJames]

Froch would hit 18mins for 3miles if i recall correctly. As already mentioned, it depends on your weight-class a lot. And boxing fitness is more related to, say, 800m repeats

Your single mile time should be more like 5m30s if you are hitting 19m21s, I think? Fwiw, my pb for 10 miles was almost **** on 1 hour (just over lol), recorded 5k = sub-19 (in reality, more like sub-18), and mile repeats i would do in the mid-5s. It's all relative, and it's meaningless if you can't box! Athleticism matters a lot in amateurs, but I also think that skills should be prioritised above all else. You're running to box, not the other way around.. it's like with skipping, yes it's fun to get good with the skipping rope but we're not trying to be skipping champions of the world, the rope is a tool to help our boxing. Same with the running. Regular 13 mile runs is no good for amateurs in my opinion, no need, too long, could spend your time better

I run half marathon races as a hobbie so it's why I also do long distance. I seem to struggle when doing short, short distance such as sprinting but recently it's got better.

When I was last in the gym before they closed, and especially in my first and only fight I had cardio issues, I wasn't the fittest. So I need better fitness to learn the skills aka be able to spend more time sparring without being so out of breath. I think I am there now and should be able to spar a decent amount of rounds but am not sure with gyms being shut.

I of course shadow box rounds but it isn't the same with no one there to be hitting you back and avoiding you, you know what you're going to throw, you know when and where you're going to move to so it isn't anywhere as tiring.

[Eastbound]

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

[Eastbound]

I run half marathon races as a hobbie so it's why I also do long distance. I seem to struggle when doing short, short distance such as sprinting but recently it's got better.

When I was last in the gym before they closed, and especially in my first and only fight I had cardio issues, I wasn't the fittest. So I need better fitness to learn the skills aka be able to spend more time sparring without being so out of breath. I think I am there now and should be able to spar a decent amount of rounds but am not sure with gyms being shut.

I of course shadow box rounds but it isn't the same with no one there to be hitting you back and avoiding you, you know what you're going to throw, you know when and where you're going to move to so it isn't anywhere as tiring.

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