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  1. #1

    Join Date
    Apr 2003
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    756
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    Hell yeah! Hell no!

    3 miles in 31 minutes

    is 3 miles in 31 minutes a good time?

    Whats a good strategy for bringing down the time?

  2. #2

    Join Date
    Apr 2003
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    756
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    Hell yeah! Hell no!
    I was running by the way.

  3. #3
    TaeBo_Master's Avatar
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    Mar 2003
    Location
    San Antonio, TX
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    4,002
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    Hell yeah! Hell no!
    That's an average of over 10 minutes per mile.... not really spectacular, but not terrible either. If you want to improve your running times, RUN A LOT.
    Click To Get My Free Training Newsletter... Do It NOW!


    "You all just got fucking owned.";
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    - The Wastrel

  4. #4
    --
    Hell yeah! Hell no!
    You'll need a combination of long distance days (for you, work to 5 miles for now) in combination with shorter days of 3 miles of some kind of interval training.

  5. #5

    Join Date
    Jun 2003
    Location
    NW Arkansas
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    2,525
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    Hell yeah! Hell no!
    are you running on a track or cross country where there may be hilly terrain?

  6. #6
    Phrost's Avatar
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    Jun 1998
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    Cow Town
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    19,143
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    Hell yeah! Hell no!
    8 Min per mile is roughly the U.S. Army standard, and that's not too hard. Most fit people can do it in under 7 minutes.

  7. #7

    Join Date
    Aug 2002
    Posts
    527
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    Hell yeah! Hell no!
    Well, 10 minute miles are good if you are chubby/unfit.

    For an active martial artist in Muay Thai/BJJ/all your other combat sports, I would expect a time of roughly 30 minutes for something like 4 miles.

    To improve times, just keep running the same distance, and as it gets easier, increase distance, then eventually add more and more speed in the shorter distances.

    So for example a good running plan would be, 3 miles for 2 days, 3.5 for 2 days, 4 for 3 days, 4.5 for 3 days,5 for 4 days, 5.5 for 4 days, then I usually work my way down but this time I usually sprint/go much much faster.

  8. #8
    Ka-Bar's Avatar
    Join Date
    Feb 2004
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    Sacramento, CA
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    1,924
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    Hell yeah! Hell no!
    3 miles in under 20 is a good time, 3 in 30 is not. I'm not a world-class runner by any means, but I do run in local races (5 or 10K) and do pretty well for my age and level of fitness.

    Some strategies? I don't know you, but here's some general advice:

    1) Like Brand said, training for long and short distances is the best. Pick up a book or look online for a running program that will get you in shape for a 5K. The best programs will integrate long (i.e. 10 mi) runs, invterval (sprinting and jogging) training, hills, etc.

    2) are you significantly overweight, bulky or muscular? Large-framed individuals have their weight working against them.

    3) Do you have the right equipment? Are you running in good-quality trainers that fit properly and compensate for your pronation? Are you wearing running socks and shorts? Visit a store that specializes in running shoes to pick up the right stuff.

    4) How's your diet? Are you pigging out instead of eating right? Diet can make a huge difference not only in your ability to run and prevent cramps but more importantly aid in recovery.

    5) What's your form like? Is it compact, neat & efficient or sloppy and tiring?

    PM me if you want anymore detailed advice.

    Rudy Reyes > Bear Grylls

  9. #9

    Join Date
    Nov 2003
    Location
    NY
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    2,796
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    Hell yeah! Hell no!
    Ka-Bar has good advice. Marines get to be proficient at three mil runs.

    My old routine to prep for 3 mile runs was to alternate 4 to 5 mile runs with 2 mile runs, throwing in either interval training or wind sprints once a week. I was a snail, but this routine got me 3 miles in under 20.

    By way of comparison, there are many guys who routinely run three miles in under 17 minutes...

  10. #10
    Ka-Bar's Avatar
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    Feb 2004
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    1,924
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    Hell yeah! Hell no!
    Originally posted by punchingdummy
    By way of comparison, there are many guys who routinely run three miles in under 17 minutes...
    And the occasional girl...

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