I have a 19:47 3 mile (5k) time and I would like to improve?

Question

what are some of the things that one must do to improve and how do you arrange your running so that you recover and get better?

Answer 1

you need to work hard and keep a positive attitude. also you need to put on miles and do speed work. monday miles, tuesday track, wednesday recovery miles, thursday track or hills, friday recovery miles, saturday race or miles. i don't know about your running habits so i can't suggest a good distance or track workout.
e-mail me if you want to know more. [e-mail]

Answer 2

Runlikemad has the best idea. YOu gotta practice running fast. The way to do that is take 2 days a week to the track and do 10x100s with a half mile warmup and warmdown, lots of stretching too. You run fast and controlled on the straights, recover on the turns.

After a couple of weeks, you may substitute one of those days with 5 or 6 220s instead of 100s. REMEMBER: Fast, controlled, relaxed blazing speed is the effort you want. Your brain should be on overload as you concentrate on these and monitoring your body parts too.

CAUTION: Never try to "run through" a problem. If something hurts, stop immediately until you diagnose whether it's an errant pain or if it continues or comes back later.

Good Luck

Answer 3

The training concept of specificity of training tells us that the only way to run faster is to practice running faster. This will be a minimum 3 times per week. Run your event at race pace and then repeat.

That said, when running distance, one of the primary keys to success is aerobic capacity. In this case, it doesn't matter how you increase your aerobic capacity. Some runners work this up by running but you could also do floor aerobics. Your training time needs to exceed your competition time by about 50% to achieve an improvement. Add some 30 minutes aerobic capacity workout 2 times per week. If running, this would be about a 5 mile, maybe 6 for you. Not jogging or comfy pace - run it.

You're averaging out at right around 6 1/2 minutes per mile. Cutting off that 1/2 minute per mile would drop your time on the 3m to about 18 even. Repetition of 1 miles at your max 1 mile pace and pushing that just a little will help there. Try doing this at 1:1 intervals - ie: run 1 mile full pace - rest exactly that long - repeat. Since you're running 3 mile to compete, do 6 reps on this. The idea is to break your competition event into components and improve the component parts. Do this twice a week and this is your version of "sprints".

Sometimes, win or lose depends on how well you got off the start. At least once each week work on starts. Get someone to call random starts for you so you can practice the focus.

Sometimes, win or lose depends on whether you can call up any reserves at the end. As you work your long runs, on the last 100 yards try to increase your pace into a full sprint.

If you are on a team, talk about this with your coach. That's what coach is for and his/her opinion may differ from mine.

Sample week for a 3 miler in improvement phase:

M-W-F morning: weight room (coached), stretches, flexibility (yoga is great) - 30-60 minutes.

M-W-F afternoon: 2 x 3 miles full race pace. resting 20 minutes between. Stay stretched in that 20 minute rest. This is about a 40 minute workout. Try to push the first rep to meet time and try to keep the second one as close as possible.

T-TH morning: 30 minute endurance run or a floor aerobics class for 30 minutes.

T-TH afternoon: 6x1 mile full pace with rest = time to run 1 mile between each. (6 five minute miles would be an hour workout): Keep the time up, if you reach failure then stop, you're done. If your mile falls under your race pace (6 1/2) you've reached failure. Don't practice running slower than race pace.

S or Su: If no competition. Work on starts or your gear or watch some tape of elite competitors. On the other day, rest.

Every chance you get, compete. Specificity says the way to improve competing is to compete.

Remember, the objective in every race is to win.

Answer 4

ok the best way to recover is jog or float a few laps or for a few minutes untile you get to your normal breathing. if you want to inprove your times you should do work outs. you want your legs to be strong and be able to handle it w hile your sprinting. i say do stairs perferible the ones at the gym they are better then walking up stairs. also hills run up and down hills a few times that also builds your legs. also work on your abs. if they are in good shape and dont have and fat or anything it will help you keep a good posture while you are running and you wont be tired from trying to keep strait.

you should do timed workouts. 30 min out and 30 min in and increase the minutes as time goes by. try to go faster and reach a certain point in your rout quicker everyday and keep running even if you feel like stoping. with that you are building speed and endurance. also work out on the track. do 400,[one lap] 300, 200[half a lap], even 100s time your self and emprove your time each time you do it. do at least 6-8 of these every other day. you should do your long runs also everytother day. so that one day its long runs and then the next track timed runs.
good luck and have a certain goal, what time do you want? what are you reaching for?
again good luck and try to do your best and have easy days once or twice a week.if you run hard everyday you will wear your legs out and get injured.

Answer 5

The only thing you can do to improve your time in distance running is to work hard. Put in the mile and you will get better. I think you should read Runner's World magazine. It is full of great work out plans and it helps inspire runner's to be better.

Go to the library and spend a few minutes. I think you will learn a lot!

Answer 6

here are some simple things:
try eating whole grain cereals with a good amont of protein for breakfest. you will lean out by doing this often.every 2 pounds =5 sec per mile!this doesn't mean you can't eat anything else but is helped!
and just keep trying hard when you run!