I need to run 3.5 miles in at least 27 minutes by late May/early June. My last 3.5 mile run I ran in about 35:40. Any tips on how to shave off the extra time and get faster?
>>36302609
run more
>>36302609
Push it to the limit
>>36302609
Run more, and faster. Should add a run that's only HIIT
>>36302609
Run more, run slower. build a good cardio base and get some solid miles in before adding any speed work. Shit, speed work probably isn't needed.
You'll shave minutes off by just consistently running at a very easy pace. Trying to go too hard will probably result in injury if you're an inexperienced runner. Look for a 5km race training plan for beginners and follow it.
>>36302609
Cardadine
>>36302804
This. Went from running 2 miles to running 8 in two weeks
>>36302609
To improve your 3.5 mile time run farther than 3.5 miles. Think of every step past 3.5 miles as improving your time. If you can run with music, find out your cadence and google songs with that beat per minute (bpm). This is how i got to my 21 min 5k and do 5 miles under 40 mins
>>36302609
3.5 miles in at least 27 minutes is easy. In fact, you've already accomplished this.
>>36302828
Explain?
>>36302609
10min miles are pretty slow I'm assuming your a beginner. the best advice I can give you is to simply run more. If you wanna be good a running 3mi then you better train by consistently running 6.
Also sprints breh You gotta open up those lungs and get your legs used to be fatigue in new ways
long sprints + 200 meters will build up endurance and teach you push past the point of being tired
hill sprints will engage your glutes beyond what challenges normal conditions can. Like Goku training in x100 gravity.
do sprints once a week followed by a moderate jog and you should find your average pace increasing
>>36302609
To improve in endurance sports like running the majority of your training should be long pieces at low heart rate about 130-155. long meaning over an hour per training session doing pieces that are at least 30 minutes long.
130-155 HR is very easy and you should be able to hold a conversation while doing it. If you can afford it, invest in a heart rate monitor
>>36302609
seriously fuck any of these retarded cucks who think HIIT or sprints are what you need. When you are training for moderate distance, do lots of long easy volume.
>>36302851
I'm autistic so I'm making fun of you for using incorrect grammar which changes the meaning of your sentence in a way that contradicts your stated goals.
>>36303690
I understand now. My bad, you know what I mean.
>>36302609
Lots of long, slow runs. Like 40-50 minutes 3-4 times a week. After a while add speedwork AT MOST once per week, it's tempting to do it more often but it's worthless.
Speedwork means running intervals, i.e. very slowly for, say, 30 seconds and they very fast for 30 seconds, repeate like 6 times, start and finish with cool downs.
Make sure you have good running form (heel striking hurts and slows you down), know how to breathe and good shoes.
