Improving Cross Country 3 mile times?
I can run a 3 mile in 19:45. What type of workouts should I be doing to improve my times?
Answers:
Is 16:50 a good time for two miles? (im in track)?
my time (not quite as good as yours) is 22:42. But it did improve several minutes when once a week i did a tempo or fartlek run and another day i did 1000m repeats. in a few weeks it will do wonders for your speed. i wish you the best of luck.How do I keep my ankles from stiffing up when I jog?
Pyramids. For distance I would go with 5 200s, 4 300s, 2 400s, 1 600, 1 800, and then back down. Run them as fast as you can and walk back to the starting point and reat for a minute. It should help a little with speed and endurance.Is anyone else tired of people who dont know what they are talking about answering questions?
19:45 is great! You broke 20. Now you need to get to 18. You need to be able to run a sub 6 minute mile to get there. If you can do that, run 3 1600's at 6 minute pace with 800 meter jogs inbetween each one. If you can't get to 6 minute pace, try 6 800's at 2:50 minute pace. Then in a week try the mile again. With training you will get to a sub 6 minute mile. Each week try and shave a few seconds off. It really helps to have a training partner at or better then your level to improve!Is it feasible to run a sub six minute mile at fifty without killing myself?
are you male or female? how old are you?I assume you are a male, so the time has a lot of room for improvement.
For the summer, work on building as big as base possible. Run every day. Try to get 40-50 miles a week. Work up to that if you are not ready yet, but minimum 30 miles per week. You don't need to do much speed workout in the summer, though some track or hill workouts once or twice a week will help.
A nice base should allow you to build up the speed necessary during the fall. Then you can peak at the end of the season.
Good luck.
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