Best way to improve 3km distance?

[rjc]

IS interval the way to go. After a couple of months into training I can do 4m20 Kms over 10km distance. If I run say Five full speed 800m runs and maybe a few short bursts say 200m on 200m off flat out, will this help me run 11minutes for 3kms?

 

[tsilcyc]

Intervals and striders

Intervals: run 4 miles, do 2-3 intervals for 5 minutes @ 90% effort with 5 minute recovery in between. Do these 1-2x per week. Finish the run at 70% effort.

Striders: run 4 miles @ 70% effort, at the end of the run insert 5x 20 second bursts @ 80-90% effort with 45 second recovery. Do these 2-3 times per week.

Not to be done on the same day.