3 miles in 31 minutes

**gojuJKDdude** · Posted On: 4/22/2004 4:35pm

is 3 miles in 31 minutes a good time?

Whats a good strategy for bringing down the time?

**gojuJKDdude** · Posted On: 4/22/2004 4:36pm

I was running by the way.

***TaeBo_Master*** · Posted On: 4/22/2004 4:38pm

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.

**Deadpan Scientist** · Posted On: 4/22/2004 4:42pm

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.

**kismasher** · Posted On: 4/22/2004 4:45pm

are you running on a track or cross country where there may be hilly terrain?

**Phrost** · Posted On: 4/22/2004 5:14pm

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.

**MM4Guy** · Posted On: 4/22/2004 6:11pm

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.

**Ka-Bar** · Posted On: 4/22/2004 6:23pm

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.

**punchingdummy** · Posted On: 4/22/2004 6:45pm

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...