How do I train to run 3 miles in a shorter time?

Question

I am trying to be a faster long distance runner and cover 3 miles in under 18 minutes. I have never trained in running before. Do I just run a distance and try to do it faster every day or What is going to make me a faster runner?

I also need to improve my 120yard sprints, I need to do about 10 of those in under 15 seconds eventually.

Answer 1

well run a 1/4 mile the first day keeping time but without worrying about the time. if this is hard for you do it for about 3 days. then move it up to 1/2 a mile and then 3/4 a mile and so on. also instead you can go from 1/2 mile to 1 mile, to 1 1/2 miles...then when you reach 3 miles do it for a few days timing yourself. *HINT* Stay the same speed the whole time when running.

Answer 2

You are right, if you tried to run 3 miles right now you probably will not make 26:50. It's highly unlikely. If you don't maintain your training you will lose what you gained. What you should do is go out and run a 3 mile run as fast as you can, but do your best to manage your pace. You should be monitoring your body enough to know whether or not the pace you have, you will be able to maintain. You don't want to start off too fast and end up not being able to finnish. That isn't an accurate way to measure your ability. So run the 3 miles and jot down the time. This is your starting point. Focus on getting that pace down by one minute per mile first (you will do more in the future). You can do this by doing long runs once a week that are longer than 3 miles (increase milage appropriately), do a tempo run every week, and doing interval training. There are a ton of 5K plans out there (3.11 miles) and you should use those because the milage is so close. So I would make your goal a 5K in 25 minutes. Do some searching around and research online to find out what workouts you like, but do limit yourself to no more than 2 interval workouts per week. It's tempting to do all speed work but that takes away from your training and will actually hinder your performance, not help it. Remember 70-80% of your weekly milage should be easy to prevent over training. My advice is to not go too crazy in your training. So I would warn you against over motivation. It will be difficult to get that time down to 25 minutes so you need to make these next 8 weeks count. This means not getting injured and having to take time off. So watch the miles and how much speed work you do. I don't think it's hard to stay motivated when you want it really bad, it's far more likely you will have issues with over motivation haha. -Connor

Answer 3

For 3 miles, start at 2 1/2 miles.

Answer 4

Sorry to disagree slightly from your first replyer, but what you need to do is what you are doing now.

1. Run long slow distance up to 5 miles, maybe 2-3 times a week. 2. On the short days, you'll work 2-3 miles, then practice your sprints.

Unfortunately, I can't make out your exact goals, only assume some things. Your long distance runs will reduce your recovery times between reps. Your sprints will improve your speed.

Good Luck

Answer 5

To run 3 miles faster, you need to do interval training. I would plan a 4 mile run, do a mile warm-up, then every 1/4 mile make your pace faster than normal but not all out, then the next quarter mile recover, but don't walk, keep jogging, but slower than your normal pace. Do this for 2 miles and use the last mile as a cooldown run. This helps your legs, but mostly it helps you train your body to run at a faster pace while using less energy.

Answer 6

tayrose93 raises a good point, however I would like to add one thing to that.

You could try running 3 miles to see how fast your running it currently. About once a week, you could run the three miles again to see if your time has improved. To help your stamina, you may want to try increasing your distance when you run multiple miles. This will help as well.

Answer 7

try to run a little in the beginning and then gradually increase the distance, but u have to run everyday... also if u plan to run long distance, start off slow and gradually build speed and the keep a consistant speed until u finish.

also, since u'r doing this to race or compete, try to build up to 5 to 6 miles a day and keep at a constant speed to build endurance and stamina, once u have that mastered it would be very easy to beat the others in 3 miles because that's only half the distance u run daily.

Answer 8

There are two things you are trying to accomplish which you have to train for separately. I have been running most of my life and I complete a 5k (3.1miles) in 18:06 (PR 17:20). Increasing endurance and strength training are what give you the ability to run sub 18minute 3mile. I"ve read all the responses so far and they have valuable information but you need to rest to allow your muscles to recover, so you need at least one day in the week to recover.
example of a 7 day regiment:
Mon off
Tues track work for speed 6x800m but at a 3mile race speed
Wed 4miles
Thurs 6miles
Friday Hills training (stairs if you live in flat country) or interval training (varying your speed every 1/4 mile or so)
Saturday 4M
Sunday Long run 7miles

vary your training with weights and swimming or elliptical and bicycle/rowing machine. don't forget you absolutely have to hydrate yourself with a lot of water!!! try 2 Gals a day

Answer 9

A very famous football player tied a tractor tire around his waist to help him run faster. I think what snvffy contained is great for training but you need to increase your strength and endurance to push yourself faster after you complete what they said -- adding weight (you can buy weights to go around your waist and ankles at sporting goods stores) to yourself will help your time. Also, take a lesson from the Matrix and free your mind from the concept of how fast or slow you BELIEVE you are and invision yourself going as fast as you want to. Ordinary people have been able to literally lift cars off loved ones in crisis.

Research running dynamics -- the physiology of running and discover what makes a person run faster -- stride length, thigh muscles, calf muscles, etc. then video yourself running and analyze what you are doing to slow yourself down and try to work on the areas science suggests.... a lot of atheletes have a lot of science working for them.

Suicide runs are good for sprinting speed -- start at a point and run to a point and stop and run back to the starting point and then turn around and run to a shorter point, repeat over and over -- football and basketball players do this.

Good luck and let me know how you do!