3 Mile Time Cut Down

This is a very time sensitive issue, and I'm trying to increase my 3 mile time. Currently, my best 3 mile is 27:50, and I need 21 minutes or better ASAP.

What can I do to speed things up other than just running? I mean I don't know what else to do.

 

About how long will you have to cut down your time that much?

Also, what's your current height/weight?

 

I'm 6' and I weigh roughly 147.

It's not that there will be repercussions if I don't make it in an allotted time, but I'm trying to get there as fast as possible.

 

running on a oval track or what?

 

Judging by your weight and hight you're lacking muscle, start chowing down on some protien and carbs.

First I think we need to ask whether you need to work more on speed or endurance (or a little of both). May I ask what your 1 mile time is? Generally your 1 mile pace should be 30-60 seconds faster than your 3 mile pace.

If your 1 mile pace is within 30-60 seconds of your 3 mile pace you'll want to work on your speed. I'd advice pushing yourself doing laps around a track and try and work your mile time down to 6:00-6:30.

If your 1 mile pace drops bellow more than 60 seconds of your 3 mile pace you'll need to work more on endurance, which you'll probably want to do 5-8 mile runs.

Also, don't forget to stretch. Really.

 

60-120's...

SPRINT for 60 seconds and then walk for 120 seconds.
Other than that just run regularly and DRINK FUCKING WATER!
Self-explanatory... You're hardwork will pay off... Cheat yourself and you will fail.

 

I haven't really recorded a best 1 mile time, but my best 3 mile so far is 27:40.

I'll have time to get to the gym in June to get some muscle, but right now I just have time to run. In short, I'm preparing for a military fitness exam so I'll need the best mile time I can get in addition to push ups, pull ups, etc.

I always stretch like 5-10 minutes before my runs.

 

Sounds like someone's got a PFT coming up.
Interval running - plan a 2 mile route, start at a light jog. Every minute or so, pick an object roughly 50-75 yards from you, and sprint to it. Once you reach it, continue to jog.

 

Running sucks and is all mental. You just have to go fast and drive on. You're skinny enough to be breezing through 7minute miles. Just find what it feels like to keep a 7 minute mile pace and then continue to do it for 3 miles without stopping.

 

do track/sprint sessions

 

Start with working on your stride, your breathing and also on keeping your mind off of the time. Not controlling your breathing properly and not getting the proper bounce/stride while running will gas you quick and also have you moving a lot slower than you should be going.
Also a big thing is making sure your properly hydrated, it makes a HUGE difference.
My 3min mile is 18.30, ive almost got 300 pft and im 5'4 150lbs so your stats should be able to get it after working on it.

 

What I did to increase my distance on it was do 5 days a week of running.
Monday - Interval training Sprint -1 min Jog 1 min - walk 1 min = For 30minutes repetitive.
Tuesday - Do 1.5miles try to get below 11 minutes.
Wednesday- REST
Thursday - have a go at a best 3 mile.
Friday- I usually treadmill( start at 8.2 mph for half a mile. increase to 8.8 for half a mile. Increase to 9.3 for half a mile. Then decrease to 8.8 then to 8.3 until you have done 3 miles.
Saturday/sunday (either one) Try a 4-5 mile long distance run slow pace.