What can I do a 3 mile in?

High School Running High School Training

11 years ago 10/07/2012 12:28am EDT

Live in Illinois, have mainly flat 3 miles. This is what I've been doing for about the past month. What 3 mile time should this equate too:

Sunday: Long ~12-13miles

Monday: 4x200@~33, 200 jog as rest, 3x800@2:41, 400 jog as rest, 3x1000@3:30

Tuesday: Easy ~8

Wednesday: 5x1mile@5:40, every 7 minutes (so 80 second rest)

Thursday: Easy~8

Friday - Easy 3-5

Saturday: Race. What do you expect me to run based off the previous six days??? I know what I have been running but I want to see what the LRC has to say based off of my workouts Remember, flat and 3 miles.

11 years ago 10/07/2012 1:03pm EDT

re: HS XC runner

11 years ago 10/07/2012 1:08pm EDT

re: HS XC runner

11 years ago 10/07/2012 1:12pm EDT

re: HS XC runner

11 years ago 10/07/2012 1:16pm EDT

re: another arkansan

11 years ago 10/07/2012 1:25pm EDT

re: another arkansan

11 years ago 10/07/2012 1:54pm EDT

re: HS XC runner

Agree with the guy. Low 16s

11 years ago 10/07/2012 2:41pm EDT

re: another arkansan

11 years ago 10/07/2012 3:07pm EDT

re: HS XC runner

Wednesday: 5x1mile@5:40, every 7 minutes (so 80 second rest)

That pace or a bit quicker but it won't be accurate as it depends how hard you were trying. Next time you have the urge to ask this stupid question do a 3 mile time trial.It won't kill you. If you race 5km that should be your time

11 years ago 10/07/2012 6:08pm EDT

re: HS XC runner

You're seriously spamming other threads for this thread?

11 years ago 10/07/2012 6:31pm EDT

re: wuh?

I only bumped it once, after my original post, not 3-4 times as suggested by others who used my name and bumped it.

I got my answers, thank you very much!

11 years ago 10/07/2012 8:11pm EDT

re: HS XC runner

I am guessing by the fact that you posted this thread that you are seriously underperforming. I am going to guess 17:30-18:00

11 years ago 10/07/2012 8:38pm EDT

re: HS XC runner

11 years ago 10/07/2012 8:50pm EDT

re: What the heck man

What the heck man wrote:
I am guessing by the fact that you posted this thread that you are seriously underperforming. I am going to guess 17:30-18:00

You are correct. More like 17-17:30, but not nearly what I'm looking for nonetheless. Also, the last bump was not me. If wejo and/or rojo wanna rid of this thread that is fine, if it's spamming the boards, I got the answers I'm looking for. Thank you very much!

11 years ago 10/07/2012 10:05pm EDT

re: HS XC runner

a bit faster than you could run a 5k

11 years ago 10/07/2012 10:12pm EDT

re: art vandalay

11 years ago 10/08/2012 12:21pm EDT

re: HS XC runner

I'd say 16:20 off of those workouts, assuming semi-decent base and tempos (which I don't see in your post).

Forget those 200s and 400s. If this is your regular schedule, build your Monday with 800s/1000s/1200s/miles instead (like your current Wednesday). Make your Wednesday a 4-5 mile tempo or broken tempo. Keep going with that long run and nice mileage on down days.

You can do much better than 17:30.

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