Indoor mile and 3000m: solid training wanted

Male or female?

Here in Ireland we train in HS like this for females.

Miles around 45/50. We train 4 weeks hard - 5th week just jogging to recover, then start cycle again.

Intervals tue/Thursday/ hills sat.

Sessions like 5 x 600 (@3k goal pace) off 90 sec recovery or 10 x 300 @ 1500 goal pace off 60 sec recovery. Hills -300m uphill,jog back recovery x 10.. Also max hill sprints , 60 m x 10 with full recovery. Long run 10 miles on Sunday.

Not very much you can do to change your fitness in three weeks, just don't do a hard workout too close to the race. If you want to run faster you will have to run more mileage for 3 months, try to go to 50-60 miles, just easy running with one tempo/steady run per week, good idea to do strides after your easy runs, maybe 2 times per week.