3 miles in 18 minutes
3 miles in 18 minutes
I'm training to be able to do a 3 mile run in 18 minutes. Currently I can only do about 1.5 miles at a rate of 8 mph, but I need at least 10 mph to get 6 minute miles. Does anyone have any experience with this kind of endurance training? And what is a good method for gaining the endurance?
Do you have any access to a track to run? If so, you might want to try some ladders like three 400's, two 600's, one 800 and then back down with a slow one lap jog between each leg. The main thing you should focus on is getting your endurance better, and those will help that. There are many other workouts you can do for running a 5k, also. Search the internet a bit if you need more info.
Last edited by KBizzle on 22 Apr 2009 15:32, edited 1 time in total.
--Kyle Balcerski--
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Blue_turnip
- Egyptian Footgod
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Hey Pinkus!
In the Corps they made us run three miles for our physical fitness tests, the best score was eighteen minutes. I got down to this run time but you really have to take into account some specific things.
1) Practice 3-5 times a week. Sounds like a lot, but transition from where ever you may be now to this ammount of running time will allow a greater improvement in running stamina.
2) Eat well. Eat lots of complex carbohydrates, lean protein sources, and healthy fats. Ideally you will want to fuel up the morning of and the night prior with good carbohydrates like potatoes, oatmeal, whole wheat pasta, and brown rice. This will keep your liver and muscle glycogen full for the intensity to come. You may even want to go back to trying your box of cereal technique like you did in Judo. Just make sure it's Total, Granola, or a high fiber cereal and not frosted flakes. Drink plenty of water, atleast a gallon a day.
3) Commit yourself and don't party. This means stay away from heavy alcohol consumption (one or two beers or wine won't hurt you), smoking of any kind, and get your rest. You will not hit your goal without commitment, so stick to it.
4) Record your times and write them down. Compare them with previous bests and see the difference on how you responded to your diet and running times. Perhaps you run better first thing in the morning or later in the afternoon, find what works best for you.
Good luck man, sounds like a very realistic goal for an athlete such as yourself. I'll give you props when you do it in eighteen minutes then bust out the bag and hit warp as soon as you cross the finish line.
In the Corps they made us run three miles for our physical fitness tests, the best score was eighteen minutes. I got down to this run time but you really have to take into account some specific things.
1) Practice 3-5 times a week. Sounds like a lot, but transition from where ever you may be now to this ammount of running time will allow a greater improvement in running stamina.
2) Eat well. Eat lots of complex carbohydrates, lean protein sources, and healthy fats. Ideally you will want to fuel up the morning of and the night prior with good carbohydrates like potatoes, oatmeal, whole wheat pasta, and brown rice. This will keep your liver and muscle glycogen full for the intensity to come. You may even want to go back to trying your box of cereal technique like you did in Judo. Just make sure it's Total, Granola, or a high fiber cereal and not frosted flakes. Drink plenty of water, atleast a gallon a day.
3) Commit yourself and don't party. This means stay away from heavy alcohol consumption (one or two beers or wine won't hurt you), smoking of any kind, and get your rest. You will not hit your goal without commitment, so stick to it.
4) Record your times and write them down. Compare them with previous bests and see the difference on how you responded to your diet and running times. Perhaps you run better first thing in the morning or later in the afternoon, find what works best for you.
Good luck man, sounds like a very realistic goal for an athlete such as yourself. I'll give you props when you do it in eighteen minutes then bust out the bag and hit warp as soon as you cross the finish line.
bodybuilda
Thanks Aaron!
I'm going for a 300 pft score. I've got everything but the running part pretty solid.
Typically for breakfast I'll have oatmeal, 2 hard-boiled egg whites, and a glass of milk. I'd eat more, but the oatmeal is pretty filling.
I've been running almost every day, giving myself a day or two each week to rest. After I can achieve this goal, I'm sure warp will be no problem to hit immediately afterwards
Would you recommend bringing my speed to 10 mph first, or just getting the 3 miles first?
I'm going for a 300 pft score. I've got everything but the running part pretty solid.
Typically for breakfast I'll have oatmeal, 2 hard-boiled egg whites, and a glass of milk. I'd eat more, but the oatmeal is pretty filling.
I've been running almost every day, giving myself a day or two each week to rest. After I can achieve this goal, I'm sure warp will be no problem to hit immediately afterwards
Would you recommend bringing my speed to 10 mph first, or just getting the 3 miles first?
For non-Americans - 3 miles = 4.8km.
When I was training a lot for touch football I was running 10km in under 40 minutes, so presumably I was running that kind of time - although we didn't time our 5km runs.
I don't really have much advice that hasn't already been said. We were doing running training 5 nights a week for about 3 months which varied day by day but was along the lines of 10km on Monday. 5 800m runs on Tueday, 5km on Wednesday, 30minutes of running (no distance) on Thursday, 3 reps of 2km on Friday - then we had a very long training session on Saturdays and a rest on Sundays. This kind of training was really hard for the first few weeks but got easier. Needless to say though, to get selected in high level touch football teams you already need a fairly high level of fitness/running ability. I don't remember exactly what we ate, but we did have a vague diet. I do remember that I was *always* hungry though.
When I was training a lot for touch football I was running 10km in under 40 minutes, so presumably I was running that kind of time - although we didn't time our 5km runs.
I don't really have much advice that hasn't already been said. We were doing running training 5 nights a week for about 3 months which varied day by day but was along the lines of 10km on Monday. 5 800m runs on Tueday, 5km on Wednesday, 30minutes of running (no distance) on Thursday, 3 reps of 2km on Friday - then we had a very long training session on Saturdays and a rest on Sundays. This kind of training was really hard for the first few weeks but got easier. Needless to say though, to get selected in high level touch football teams you already need a fairly high level of fitness/running ability. I don't remember exactly what we ate, but we did have a vague diet. I do remember that I was *always* hungry though.