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  1. #1
    Registered User BxBombers28's Avatar
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    How do I improve my 3 mile run time?

    Should I just keep running the 3 mile a few times a week as fast as I can? Should I do HIIT? Do some uphill running?
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  2. #2
    Registered User pinkhun's Avatar
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    I would definately not suggest running the same distance at the same pace all the time (your body will become used to this pace and never improve)

    You could try splits / runs:-

    5 mins medium pace,
    1 min fast pace
    5 mins medium
    1 min fast

    Etc Etc,

    Never increase your running distance more than 10% a week, this is how you will become injured.

    Sometimes with running quality is better quantity, your times will improve also if you stick to a better training schedule.

    Also hill runs will help with endurance, 1 mile warm up,

    Find a "challenging hill"
    Start at the bottom and run up at a speed which you can maintain for at least 5 times.
    Remember to "shorten your stride, and pump your arms to maintain momentum"
    Walk back down the hill to recover (don't jog back down, this is a rest period)

    You will notice your legs stronger and allow you to increase your speed easily.

    Hope this helps

    Charlotte
    www.catonaspoon.co.uk
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  3. #3
    Registered User BxBombers28's Avatar
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    Originally Posted by pinkhun View Post
    I would definately not suggest running the same distance at the same pace all the time (your body will become used to this pace and never improve)

    You could try splits / runs:-

    5 mins medium pace,
    1 min fast pace
    5 mins medium
    1 min fast

    Etc Etc,

    Never increase your running distance more than 10% a week, this is how you will become injured.

    Sometimes with running quality is better quantity, your times will improve also if you stick to a better training schedule.

    Also hill runs will help with endurance, 1 mile warm up,

    Find a "challenging hill"
    Start at the bottom and run up at a speed which you can maintain for at least 5 times.
    Remember to "shorten your stride, and pump your arms to maintain momentum"
    Walk back down the hill to recover (don't jog back down, this is a rest period)

    You will notice your legs stronger and allow you to increase your speed easily.

    Hope this helps

    Charlotte
    Thnx alot... good advice. What my running currently looks like is 2 days a week I will run. 1 day I jog at a medium pace for an hour incorporating hills, every 10 minutes I switch off from uphill to flat surface. The other run day I do HIIT cardio 1 minute as fast as I can followed by 3 minutes of slow jog to recover, I also do this for an hour. Running twice a week plus I jump rope for an hour on another day. Just wanted to check if I was doing the right kind of training for this.
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  4. #4
    Registered User Jneves's Avatar
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    Originally Posted by BxBombers28 View Post
    Thnx alot... good advice. What my running currently looks like is 2 days a week I will run. 1 day I jog at a medium pace for an hour incorporating hills, every 10 minutes I switch off from uphill to flat surface. The other run day I do HIIT cardio 1 minute as fast as I can followed by 3 minutes of slow jog to recover, I also do this for an hour. Running twice a week plus I jump rope for an hour on another day. Just wanted to check if I was doing the right kind of training for this.
    If I understand this correctly you currently are doing:

    1: 1 hour jog with hills
    2: 1 hour of intervals
    3: jump rope for 1 hour


    If that is correct I would say your way off base. Yes I'm sure you can run 3 miles faster then if you did nothing, but you would see better results by just running 3 miles a couple times a week, even though that isnt always the best approach in all cases either.

    the goal is to have your training similier to the actual test while still having enough variety to prevent stagnation, and also to encourage an increase in performance.

    What has worked for me (I'm not tested but 3 mi is my own bench mark) is alternating timed runs for distance, and medium length intervals.

    My timed runs are usually a little less time then what I can currently run 3mi, and occasionally just testing my 3 mile time

    My intervals are run at the pace I WANT TO BE ABLE TO COMPLETE 3mi in. Each session I try to increase the total time spent at this pace


    High intensity intervals (i.e. sprinting) is training a totally different energy system then a 3 mile run so will have little benifit.
    "Leave the pump in the bedroom and add some damn weight to the bar" - Dave Tate

    "Train for strength, eat to grow and you will get bigger and stronger" - Someone bigger and stronger then me
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  5. #5
    Registered User Erick.Galinkin's Avatar
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    Originally Posted by BxBombers28 View Post
    Should I just keep running the 3 mile a few times a week as fast as I can? Should I do HIIT? Do some uphill running?
    What up, Marine? Haha. Alright, 3 miles is easy. Here's how 8 trained for my last 5k (a 18:15 3.2mi)

    Do all of your running on a track unless otherwise noted. 400m is 1 lap.

    Monday: HIIT ( sprint 400, walk 400; Sprint 200, walk 200; sprint 200 walk 200: repeat 3 times)
    Tuesday: Rest
    Wednesday: Run at moderate pace (60% effort) on a hilly road (or treadmil at varying incline) for 4 mi
    Thursday: 3 mi at 80% effort
    Friday: 3 mi at a varied pace (easy for a while, sprint when you feel up to it but keep in mind the next day's run)
    Saturday: 3mi timed at "race pace"
    Sunday: rest

    The intervals and saturday run are for speed, the other runs are for conditioning. Make sure you have a good pair of running shoes and hydrate properly.

    Good luck.
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  6. #6
    Registered User Engineer_Guy's Avatar
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    If your race is three miles then you should be doing the following training routines:

    Endurance runs: 6-8 miles runs at a "conversation" pace
    Interval Training: Quarter, Half, and Full mile intervals run at a "faster than race" pace
    Fartleks: If you don't already know this, this is an exercise where you run long distance while doing random bursts of speed random intervals.
    Hill Training: Running up and down hills, fun.
    Weight Training: You know what this is.

    Of course your coach or trainer should be giving you these work outs at the appropriate times.
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  7. #7
    Registered User sequoia769's Avatar
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    Originally Posted by BxBombers28 View Post
    Should I just keep running the 3 mile a few times a week as fast as I can? Should I do HIIT? Do some uphill running?

    Man just keep at it try doing intervals throughout the run...I was doing 4 miles on the treadmill 4 times a week about a month ago. Then I moved to outside runninng and now I am doing 6 miles 4 times a week...you just have to push your self (within reason) to get it done faster...I am running a 10 minute mile now...I just always try to out do myself from the pervious workouts.
    Want my advice? ADD MORE WHEELS!
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  8. #8
    Registered User sammyb83's Avatar
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    I used to do a fitness test for soccer that helped. Sucks I can't remember the name or times but it went like this.

    400
    20,40,60 yard shuttle
    800
    20,40,60 yard shuttle
    400
    20,40,60 yard shuttle
    800
    20,40,60 yard shuttle
    400

    It does not look to bad but the times sucked. Your 400 was at least 3/4 sprint if you were pretty fast the last straight away was half speed. You got 60 seconds to rest between sets. So then you would do a timed shuttle. Then rest, then 800 and so on.

    I know we had to do this and then be able to do 2 miles under 12 minutes. I killed the 2 miles after being able to pass the test above. I'd just run it. Write down your times and try to improve. Our coach told us the test was set up so that you could run it twice and still pass it. f that it sucked doing it once.
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  9. #9
    Registered User pinkhun's Avatar
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    Red face

    All the above is really good advice, I take beginner runners out (who literally can't run for 1 minute, and within weeks they are running for 30 mins continuously)

    What I tend to say is stick to what works for you, all advice is great, but you have to take into consideration things like, your stride, leg strength, pace, shin splints (yes I get them often!)

    I use a "garmin" wrist monitor which is completely brilliant, and keeps you on track, you can even train with a "virtual partner"

    Just go with what works for you, use "KIS" when your running

    "KEEP IT SIMPLE!" - Over complicating things can only mess with your mind! - at the end of the day - fancy words and training schedules work if your an olympic athlete, but your still just putting one foot in front of the other!

    Charlotte x
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  10. #10
    Registered User Engineer_Guy's Avatar
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    Originally Posted by pinkhun View Post
    What I tend to say is stick to what works for you, all advice is great, but you have to take into consideration things like, your stride, leg strength, pace, shin splints (yes I get them often!)
    On a side note if you're getting shin splints often maybe it's the terrain you're running on? I always found that when I ran cross country I rarely had bad shin splints but when track season started I often had aching shins. Of course other details like your shoes, how your feet are hitting the ground, and if you ice at night make a big difference as well.

    Just throwing that out there
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  11. #11
    Registered User BxBombers28's Avatar
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    thnx for the reply's so far. Im already a pretty good runner in my opinion but I was just looking for any tips possible to shave time off my 3 mile run, which is one of 3 events that United States Marines get tested on for our physical test. Im looking for a perfect score on the 3 mile run which means I must complete the run in less than 18 min. Right now my 3 mile run is consistently at 19 min flat... pretty good but not perfect.

    Just to be a little more specific about what I am currently doing as far as running goes.... My long run is for 8-10 miles in which I incorporate steep hills for 10 minute intervals (run at a medium pace) this usually takes me about 95 minutes. My HIIT session is for an hour, 1 minute as fast as possible then 3 minutes light jog repeated for an hour ( noticed this really helps out with top speed and acceleration mostly). I usually space these out at least 2 days apart... my jump rope sessions also have really helped me stay light on my feet... kind of like running with more of a spring in your step. I think i am going to add a day of 1 straight 3 mile run as fast as possible to my weekly routine... just starting to jump rope has really kept my legs sore but Im getting alot more used to it so I think I can add another day of running starting next week. Thnx again for all advice.
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  12. #12
    Registered User sammyb83's Avatar
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    Seems like you are well on your way. 3 miles in 19 minutes is a pretty good pace. Do you have someone to train with? I always tried to find someone a little better than me and train with them. This is also kinda queer but I'd visualize something like my legs were wheels. Just something to really keep my mind off getting tired or how much further I had to go. Just find something that works for you.
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