Sprinting Vs medium distance run?

Question

can u give a brief compare on the benifits to health and phisical condition

-and which is better for a boxer

Answer 1

As a boxer you need to stress your body in ways that are metabolically similar to bouts.

So if you're boxing 4 x 2 minute rounds with 1 minute breaks, you could perform a running workout like:

  2'15" (1'), 2'10" (1'), 2'5" (1), 2'

This abbreviates: run 2 minutes 15 seconds, walk 1 minute to (partially) recover; run 2 minutes 10 seconds, walk 1 minute; run 2 minutes 5 seconds, walk 1 minute; and finally, run 2 minutes. You'd run each of these 4 "repetitions" increasing your speed--that is, since you're going a bit shorter, you can go a bit faster.

Do this workout twice per week. After two weeks, take a 5 minute rest after the set and perform it again. (Initially, when adding a "set," you should dial down the intensity of the first set so you can finish strong.) After two more weeks, add a third set (with another 5 minute break).

Run longer distance only once per week. The most efficient way to build stamina with a long run is with "30/30s." Namely, alternate 30 seconds fast running with 30 seconds slow jogging. Try to choose paces that will allow you to get tired (not exhausted) after 11 minutes work initially, and add a minute each week until you can manage 25 minutes total. (After this, you can run the fast segments faster!)

Do all the conditioning work *after* your bag work and sparring, ideally in an independent session. (You need to stay fairly fresh to keep technique crisp.)

Good luck!