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?

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.

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.

And did you get any faster ? If so carry on with whatever you are doing.

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 s…

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. [image] About Running Bigger Stronger Leaner Gotcha, so there’s a little bit of a language difference. “Top speed” typically implies the max speed you’re capable of hitting; you’re descri…

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.

NO! It’s in the permanent record. It will be remembered.

How to train for sustained running speed?

Training

TrainForPain April 20, 2025, 9:19pm 17

For real. I was trying to remember “didn’t this come up before,” and right you were.

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How to train for sustained running speed?

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