Boxing Training is about developing skill, strength, speed and endurance.
The boxing training session is structured very much to do that. We use shadow boxing, heavy bag, boxing drills, jumping rope, sparring, focus mitt sessions…the list goes on.
All of that as part of the boxing training session is of course absolutely critical, without it being completed consistently and with 100% effort there can be no hope of achieving a favourable outcome.
But, it is not the full picture.
A boxer must underpin this type of boxing training session with a comprehensive and committed program of running.
I like to see a boxer complete 3 types of running; steady state, Fartlek running and sprint work.
Steady state is about running between 3 to 5 miles at a steady pace. This builds aerobic fitness and an underlying base level of endurance.
Fartlek running is about breaking up the pace of a run. So across across a 30 minute running session you may break the run into periods of 75% effort, then down to steady state, then back up. Each section is timed.
Finally there is sprint work; short duration 100% effort separated by equal periods of total rest.
Underpinning your boxing training session with this type of running regime will pay huge dividends in respect of delivering genuine endurance, that kind of endurance that will allow you to go up and down through the gears to devastating effect.
Cheers
Fran
by 
Great advice, clear and concise.
I have always said that running gave the best bang for the buck of any exercise.
I don’t enjoy running but the benefits make it worth the effort.
Thanks Denis
100% agree, there really is no substitute, running provides such a fantastic base for both aerobic fitness and sprint work is 2nd to none for recovery👍
Hi coach…
I’m in awe how brilliantly, amazingly and simply you explain topics… imma budding boxer and I try to include your knowledge in all of my training sessions …I’ve been struggling a little bit with my endurance as I haven’t included any sprint session….
But now after my 3 miles I’m gonna include heavy sprinting and I’m sure my endurance will improve
Once again I thank you from the bottom of me heart for providing me with these valuable information
Thank you.
Thanks Munsif. Really glad to play a small part in your development. Keep focused and keep working hard pal👍
Personally Munsif I wouldn’t just add the sprints on to the end of my run. I’d make them the focus of my workout and do them while fresh, after a thorough warm up of course.
Hi Glenn,
I guess you’re right …But as today is my roadwork day I’m trying to push myself to new limits…I’ll do the sprints today…And if I’m not able to give my 100% I’ll make sure to make sprints the focus from the next time
I appreciate the suggestion very much..
Thankyou
Hi Fran, love your videos, would like to know if it’s possible to break down the training sessions of running any further for me. currently i run 3 miles , 3 times a week and it’s not improving my stamina much, if able to could you line out the programme you give your boxers if not its fine thanks!
Hey Michael
Work in some sprint work and interval running. So, do a 3 miler and then on your next run go for sprint work and interval running. Boxing is a very much anaerobic sport, so you need to work to intensity and have a solid recovery – high intensity sprint work is a must. You can also do fartlek running – this is doing your 3 miler but with lots of variations in pace. Search on line and you’ll see what I mean. Hope this helps.
Hello Fran, quick question. I was wondering if it is possible to get anywhere in the sport of boxing if i’m in decent shape but have just begun at 21. I have learnt the basics but I have fell in love with the sport and was wondering for a honest opinion if it’s possible to ever compete at even let’s say british level, thanks.
Tommy
You have years of good boxing in you, 21 is perfectly fine. You’re unlikely to reach your physical peak for another 5 or 6 years and you can develop plenty of technical capability in that time. Get going mate.