running plan

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amackg
amackg Posts: 48 Member
in Fitness and Exercise
My goal is to run 3 miles in 21 minutes, I run about 3 times a week between 2-4 miles, what should I be doing t reach my goal?

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  • PiperGirl08
    PiperGirl08 Posts: 134 Member
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    Intervals, tempo runs, hills, and increase the distance for easy runs weekly or so.
  • lorrpb
    lorrpb Posts: 11,464 Member
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    I did a Google search last night on how to run faster and found several articles with tips like mentioned ^^ also check out any local running shoe stores. They might have weekly run groups that you could join for training.
  • amackg
    amackg Posts: 48 Member
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    PiperGirl08 wrote: »
    Intervals, tempo runs, hills, and increase the distance for easy runs weekly or so.
    In any order or just switch em randomly
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    edited April 2016
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    Increase your distance.

    What's your current best 5k time?
  • amackg
    amackg Posts: 48 Member
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    TavistockToad wrote: »
    Increase your distance.

    What's your current best 5k time?

    This year about 25
  • filovirus76
    filovirus76 Posts: 156 Member
    edited April 2016
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    Do an Adidas MiCoach program. It will create a plan for you with a goal of whatever time you choose. It will include tempo, distance, threshold, intervals, negative split, and speed work. I would also suggest running at least 4 days a week and at least two days a week of core work.

    Edit: Once you hit 21 mins, it is not unreasonable to aim for even faster times.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
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    amackg wrote: »
    ... what should I be doing t reach my goal?

    Get hold of a 5K improvement plan.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
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    http://www.halhigdon.com/training/50932/5K-Training-The-Most-Popular-Racing-Distance


    what's your current PR on a 5k?
  • julyrunner
    julyrunner Posts: 79 Member
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    PiperGirl08 wrote: »
    Intervals, tempo runs, hills, and increase the distance for easy runs weekly or so.

    Tempos and intervals are good - but before you try that, I would suggest increasing your running volume. To get faster, aim to up the 6-12 miles per week you're logging now to 20-30 miles per week. Obviously you don't want to triple your mileage from one week to the next, but I have never thought the 10% rule made a lot of sense unless you were already running 30 mpw or more - you can safely increase faster than that if you are not running many miles to start with (if you are not challenged by the distances you're currently running).




  • ROBOTFOOD
    ROBOTFOOD Posts: 5,527 Member
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    Build up your distance.

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