Run to fight!
Run at least 3 times per week, to get fit to fight.
1. Steady state 3-5miler.
Steady state exercise is activity that achieves a balance between the energy required by working muscles and the rate of oxygen and delivery for aerobic ATP production. ... It has to beat a steady rate, or it will change from being steady state exercise to being anaerobic or high level aerobic exercise.
2.Fartleck 3.5miler run with 10×100m
Fartlek, which means "speed play" in Swedish, is continuous training with interval training. Fartlek runs are a very simple form of a long distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running."
3. Sprint session
Workout 1:
Start with a 1-mile warmup.
Run 8 x 600 meters (1.5 laps of a track) at 5K goal pace, with 200-meter recovery jogs between each interval.
Run 4 x 200 meters at 1-mile pace (or slightly faster than 5K pace), with 200-meter recovery jogs between each interval.
Finish with a 1-mile cooldown.
Boxing fitness training, gets you fit to fight- Simple as.
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