What training methods can I use to sustain a high running speed for long intervals? I am trying to get as close to a 21-minute 3-mile as possible, which means I would need to sustain an average of 7.5 miles per hour for the entire run. Is interval training effective for this?
In order to develop fast twitch endurance you need to train in that manner. Start interval work and add time as you can. Push yourself. The 7ish minute pace you’re looking for is not that difficult to attain.
Five days a week or more of running and three of those days train interval. The other just go for zone 2 runs. As you build your high end your zone 2 speeds should be picking up.
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Intervals can help but they’re not necessary. Your main focus should be just running more. 7-minute miles is not some elite speed. I can keep that up pretty easily and I just run and incline walk.
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You should just start running before worrying about times. You’re like someone who doesn’t lift asking how to bench 300.
Thanks. I recently started interval training. I’m running three days a week. I’ll have to find time to run more.
I’ve been running for 8 months.
Have you gotten faster?
I’ve been doing myself a disservice by sticking to lower speeds. I probably could have increased my pace sooner, but I still have a few months to reach my goals.
For the distances that I have been running, yes. But those distances have been insufficient. I need to run more.
Suggest you return to your previous thread About Running, refresh your memory about the 100 replies posted and report back on how you have implemented some of the answers.
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Winstrol
I began running 3 times a week. I do interval training and began going on longer runs. I admit that they’ve been 20-25 minutes and not 30 minutes, but it’s much longer than I was running for before.
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And did you get any faster ? If so carry on with whatever you are doing.
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Intervals can definitely help with this, if you run 2 x 1.5 mile intervals and 2 x 2 mile intervals etc at a faster pace than your your 3 mile best pace, this should help. Also things like 1 minute run + 1 minute walk x 4-5+ rounds etc at a fairly brisk pace (much faster than your 3 mile best pace should also help).
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I am getting faster, and my stamina is increasing. The thing is that I really need to get my 3-mile to about 21 minutes, in the next 3 months.
Thank you. I will dedicate a weekly session to this.
For real. I was trying to remember “didn’t this come up before,” and right you were.
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Sorry; I forgot about that particular post. I’ll check over what you said again, in addition to what others here have. This thread can be ignored.
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NO! It’s in the permanent record. It will be remembered.
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@enwar
Most of the recommendations on the other thread are valid approaches. Whether they be to run more, run mostly intervals, run mostly continous runs mixed with some intervals.
But, not all will work for everyone in all circumstances.
Why do you need to run 3 miles in 21 mins ? Is it for miliatary selection, emergency services. If so, they will have recommended training programmes. If it is for a race use standard running programmes which give you a planned progression for 5k racing.
Running a 5k at 7 mins per mile is not totally straightforward. Under 22 mins would put you in the top 10% of a local Parkrun.
A rule of thumb is that to be able to race at 7mins per mile you need to be able to train with a brisk training run of 3- 4 miles at a pace of about 8 mins and run a flat out 1 mile of 6 mins.
The parameters that will help you select the best approach require personal advice in your case. A PT with running knowledge could advise, maybe join a running club, try training with people who run at around 7-8 mins per mile.
You do not have the running background to decide on what will work for you, nobody here can advise remotely.
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