3 miles under 18:45

[Zach89]

Can somebody help me with a workout or some tips to help me train to achieve 3 miles in under 18:45. I am playing soccer in college and we must complete this to make the team, so some help would be great for me.

Thanks,
Zach

[TheEd]

Hi and welcome Zach

first off, what running are you doing at present, if any?

Once we establish what you are doing currently we can see how we can assist.

18.45 for 3 miles is quite an order and it seems quite a task if one is totally unfit

Thanks

TheEd

[Zach89]

I've been running between 2 and 2 1/2 miles 4 times a week for the past 2 weeks. Also, Ive recently been goin to the gym to work on my legs(calves, quads, etc.) My 2 mile times average around 13:30 and my 2 1/2 mile times are around 16:45. Is the gym a good idea?? Also is there anymore training I should do to help me reach my goal of 3 miles in 18:45?

Thanks
Zach

[TheEd]

Hi Zach

when exactly is the 3 mile test? What we could do is revamp the 10k training schedule so as to aim at the 3 mile date

Once you go onto a new schedule we shall mention which days are OK for gym and what types of sessions to do before and after a quality running session.

Hope this helps to start with

TheEd

[Zach89]

the test is on Aug. 16th

[TheEd]

OK that doesn't really give you much time to train towards it however you can do a few track sessions that would prepare you for the test.

You can continue running every 2nd day ...

Day1 - 20 to 30 mins don't focus on distance just time

Day2 - 3 x 1 mile with 3 min rest - 1 mile target time 6min 15 sec

take a rest day (don't do gym on this day or on Day2) then

Day 3 - 20 to 30 mins easy

Day 4 - 5 x 4min fast @ 3mile perceived effort with 60 seconds easy between each fast run

take a rest day you can do gym on this day

Please ask questions and then 1 week before the test we will revamp the final days training

I hope this helps, ask about Day 4 if unsure about session

Regards

TheEd

[Zach89]

so run every other day?? and im not to sure about what day 4 is


Thanks
Zach

[TheEd]

Hi Zach .. no ... run 2 days then Rest 1 day .. then run 2 days and rest one day

Session 4 is called fartlek, and you run 4 mins at a perceived pace you think you will need to run the 3 mile in. This is to develop pace judgement. You then run for 60 seconds easy between each 4 minutes run at pace

so 5 times you run 4 minutes fast with 60 second easy jogging in-between.

If you run too fast, too soon you will get tired too quickly and will find the session too difficult, this will teach you to pace yourself without going too quickly at the beginning, with time your pace judgement will improve

Please ask further questions where necessary

Regards

ThEd

[Zach89]

When Im running the 20-30 mins not for distance is there any certain pace I should run at??

Thanks
Zach

[TheEd]

nope Zach, the run is purely a supplementary run

there is not much that you can do before the 3 mile in creating a great amount of fitness, however you can prepare by doing the Day 2 and Day 4 sessions to improve your pace judgement and in that prepare you for the test.

We hope that helps

TheEd