How can I decrease my run time from 3 miles in 23 minutes and 59 seconds?

Question

It feels like I've peaked. I need tips please.

Answer 1

keep running. a lot. use the summer to work on your speed. try and run at least 3 miles everytime you run so your body can get used to the 3 mile. also, designate paces for each day. for example, make one day a slow day and take it easy. make one day hard and run at about 70-75% of your "race-pace" speed. you should also do ab workouts after you run to increase your core strength. it may not seem like it helps, but you will notice a difference during your races. good luck!

Answer 2

You only get speed by practicing speed.  Get to the track 2 days per week and do 10x100s.  Run the straights hard, fast, controlled, relaxed.  Then rest, recover, jog, walk the turns.  Half-mile warmup and cooldown.

Make sure you take 1 day off from running each week.

Good Luck