Running schedule....

The Weekly Running Schedule for Boxers at Flatsnout Boxing

At Flatsnout Boxing, we believe that a well-rounded training regimen is key to unlocking your full potential in the ring. While technique, strength, and sparring are vital, cardio—especially running—is the backbone of endurance, stamina, and mental toughness. To help our boxers maximize their performance, we’ve crafted the best weekly running schedule tailored specifically for boxing athletes.

Why Running Matters for Boxers

Endurance & Stamina:** Keeps you fighting hard through all three rounds.

Speed & Agility:** Improves footwork and quickness.

Recovery & Mental Toughness:** Builds resilience and discipline.

Weight Management:** Helps maintain optimal weight class.

Flatsnout Boxing Weekly Running Schedule

Monday: Recovery Run (Light & Easy)

Duration: 20-30 minutes

Intensity: Easy pace, conversational level

Focus: Active recovery, loosen up muscles, promote blood flow

Tuesday: Interval Training (Speed & Power)

Warm-up: 10-minute jog + dynamic stretches

Workout: Build from say 2x400m, to 4x 400m sprints at 85-90% max effort, with 1-minute rest between

Cool-down: 10-minute light jog + stretching

Focus: Explosive speed, anaerobic capacity.

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Wednesday: Steady-State Run (Endurance Building)

Duration: 40-50 minutes

Intensity: Moderate, steady pace (about 70-75% max HR)

Focus: Aerobic endurance, mental stamina

Thursday: Hill Repeats (Strength & Power)

Warm-up: 10-minute jog + dynamic stretches

Workout: Find a hill, run uphill for 30-60 seconds, walk back down, repeat 6-8 times

Cool-down: 10-minute jog + stretching

Focus: Leg strength, explosive power

Friday: Technique & Light Run (Active Recovery)

Duration: 20-30 minutes

Intensity: Very light, focus on form

Focus: Maintain movement, loosen muscles, prepare for sparring

Saturday: Long Run (Builds Endurance)

Duration: 60-75 minutes

Intensity: Moderate, steady pace

Focus: Mental toughness, cardiovascular capacity

Sunday: Complete rest and recovery .

Focus: Recovery and overall athletic development

Tips for Success

Warm-up & Cool-down:** Never skip these; they prevent injury and aid recovery.

Hydration & Nutrition:** Fuel your runs with proper hydration and balanced meals.

Listen to Your Body:** Adjust intensity and rest as needed.

Consistency is Key:** Stick to the schedule, but be flexible when necessary.

Final Thoughts

At Flatsnout Boxing, our goal is to develop fighters who are not only skilled but also resilient, disciplined, and physically prepared. Incorporating this weekly running schedule into your training routine will elevate your stamina, speed, and mental toughness—making you a more formidable boxer in the ring.

Ready to take your boxing to the next level? Lace up, stay committed, and let’s get running!

Train hard, stay focused, and see you in the ring!

— The Flatsnout Boxing Team