Alright so I'm only a Junior in Highschool. Currently I run a mile in under 6 minutes. However I get tired. So I want to run three consecutive miles in under 20 minutes. Would you recommend any form of diet or training please. What to eat throughout the day. How many time I should exercise and what my workout should consist of.
3 miles in under 20 minutes
- Thread starter pnoy20sik
- Start date
Larrabee seems to know whats going on so just follow his advice.
By the way how old are you?
Make sure you do sufficient stretches after your training.
Training session format could be:
Warm up 10 min
Sprints as Larrabee gives you
Run 1km - 1 mile (teaches your body to flush waste build up in the muscle)
Then do 15 mins stretching!
You don't want to end up like 70% of runners with back problems at the age of 30 and having torn a hamstring at least once. Stretching is the best way of preventing that!
Enjoy training and good luck!
By the way how old are you?
Make sure you do sufficient stretches after your training.
Training session format could be:
Warm up 10 min
Sprints as Larrabee gives you
Run 1km - 1 mile (teaches your body to flush waste build up in the muscle)
Then do 15 mins stretching!
You don't want to end up like 70% of runners with back problems at the age of 30 and having torn a hamstring at least once. Stretching is the best way of preventing that!
Enjoy training and good luck!
the_Trainer said:
Good advice, make sure it is active stretching and static (touching your toes) give Eric Cressey and Mike Robertson's Magnificent Mobility DVD a look, you can get it at
And again make sure to warm up with light jogging and same thing at the end. Dont just stop cold.
I realize you're not focussing on just the 3 miles, but for other examples of how to train to run that kind of distance faster, there's plenty out there in running magazines and their web sites for training for 5K races, which is just a little over 3 miles, as well as 10K races which are 6.2 miles. Definitely agree though that speed work is definitely the way to go!
i went to states and got 19:30
last year i went to states and got all state at 19:30 for my division. i tell yah what it's not easy. or, at least it wasn't for me.
go to runnersworld.com and follow the 21 day to better running. this is the best site (in my opinion there is) for running. the plan involves speed and distance and on your runs every 20 days you're doing somthing differnt. it's fun though. plus i ate around 3000 calories a day or more. that may seem like a lot but for state level you want to be running 45-55 miles per week with rest weeks too. what i ate was most of the time very healthy too. fruits and veggies and fish. you might see this everywhere but eating that is really the best. and you crave what you eat. so if you can get into the habit of eating good, then you crave good food. It's all about habit and hard work!!
well good luck and email me with anymore questions
runnergirl2
last year i went to states and got all state at 19:30 for my division. i tell yah what it's not easy. or, at least it wasn't for me.
go to runnersworld.com and follow the 21 day to better running. this is the best site (in my opinion there is) for running. the plan involves speed and distance and on your runs every 20 days you're doing somthing differnt. it's fun though. plus i ate around 3000 calories a day or more. that may seem like a lot but for state level you want to be running 45-55 miles per week with rest weeks too. what i ate was most of the time very healthy too. fruits and veggies and fish. you might see this everywhere but eating that is really the best. and you crave what you eat. so if you can get into the habit of eating good, then you crave good food. It's all about habit and hard work!!
well good luck and email me with anymore questions
runnergirl2