Aerobic Roadwork or Interval Running for First Amateur fight

[Johnny Sparks]

The last couple of months I have started boxing and jog in the morning for 30 mins-heart rate 130-150bpm and do boxing at night. I do this 4 times a week. Since it�s amateurs should I do interval running instead to work the anaerobic system? The boxing sessions are intense and I thought I would already work the anaerobic system with that so maybe it makes more sense to do aerobic jogging with it instead though?

Also will interval training wear me out more before boxing later that day?

[tcbender]

How many miles are you running in the 30 minutes?
I would save it for non boxing days or at least days that you don't plan on sparring. If you are running/boxing 4 nights a week keep that the same, and then add in a session of sprints one off day and maybe a tempo/interval type run on another off day. You should supplement the anaerobic training from boxing.

So lets say you are running/boxing Monday-Thursday currently. On monday do a recovery run (aim for about 10 minutes per mile for the 30 minutes), and you can do more of a recovery run on days that you will spar if you are feeling your legs. Do a normal run on days you won't be sparring (8 mins per mile or better). Then on Friday add in 30 second all out sprints with 3 minutes rest for 4 repetitions (run a mile before hand to warm up and a mile after to cool down). Take Saturday off completely (or active rest like slow stationary bike riding or takinga walk), then on Sunday do 2 minutes all out runs with 1 minute rest inbetween for 3-4 rds (run a mile before and after for warm/cool). Then you have your recovery run monday and back to boxing.

You can obv tweak the days of the routine to fit your schedule, but your cardio/endurance will definitely improve.

I'd also recommend doing a run of 60minutes once a week. I do 7 miles in under 60 minutes every monday and it definitely helped improve my stamina in the later rounds and just the overall performance of my heart/lungs.

[PRINCEKOOL]

Interval training also works on Aerobic fitness. Instead of doing slow pointless jogging everyday, it would be beneficial to schedule a few interval sessions per week 'Boxing is a not a long slow low intensity sport, never has been'.

Long runs do have their place, but they are overrated.

[ShoulderRoll]

Do both. Mix in a day of Fartlek runs or sprints.

[OctoberRed]

That about the same schedule that I do

[GelfSara]

The last couple of months I have started boxing and jog in the morning for 30 mins-heart rate 130-150bpm and do boxing at night. I do this 4 times a week. Since it’s amateurs should I do interval running instead to work the anaerobic system? The boxing sessions are intense and I thought I would already work the anaerobic system with that so maybe it makes more sense to do aerobic jogging with it instead though?

Also will interval training wear me out more before boxing later that day?

In general, I would use the principles of the Lydiard system (as applied to boxing) and reserve non-boxing interval training (not including weight training) for the last 6-8 weeks before a fight. In the months preceding that I would focus on gradually building an aerobic base via running, swimming, stairclimbing, cycling, etc. at comfortable paces at which you can easily carry on a conversation. As you gradually become fitter, you will notice that you will be able to run, cycle, swim, etc. faster at the same pulse rate, and will be able to gradually increase the volume of aerobic work without becoming overtrained.

When you do add interval training in the form of running, cycling, etc. it should not be more than three times per week at the maximum, the rest should be very easy aerobic work. If you are fighting three minute rounds with one minute rest intervals I would use a 3:1 ratio of hard running/cycling, etc. to very easy work. I would begin by having the "hard" segments only moderately harder than the easy segments and gradually increase the discrepancy until you have VERY difficult work followed by VERY easy work or complete rest.

[Eastbound]

I'm doing these tempo runs 1 or two days a week. Up tempo for 3 mins and 1 minute slower tempo to simulate the rounds. Anywhere from 5-8 cycles. I could see doing this with a weighted jump rope as well. The rope would help increase the lactate threshold with the upper body
One day a week I do hill sprints also

[OctoberRed]

I'm doing these tempo runs 1 or two days a week. Up tempo for 3 mins and 1 minute slower tempo to simulate the rounds. Anywhere from 5-8 cycles. I could see doing this with a weighted jump rope as well. The rope would help increase the lactate threshold with the upper body
One day a week I do hill sprints also

I may test this out myself to see how my body reacts.