What kind of training should i do to achieve an 18 min 3 mile?

Question

Im joining the marine corps, and this is apart of the PFT.

Answer 1

WOW!!!! That is really hard. I would just try intervals of 5 minutes each, and at the end I would do a end jog after a 2 min sprint for however long. Good luck!!! :)

Answer 2

well, lets assume you are a complete rookie here and you are in acceptable shape. You can run at this point, lets assume a 26 minute 5k. (About 3.1 miles)

you need to train for distance instead of speed for this race because it is not a fast run. what you should be doing this summer is getting up at 6:30 and running before the sun gets up. trying running maybe four or five miles each morning and steadily increase your distance to maybe 10 or 11 miles towards the end of august.

always stretch before and after you run, always warm up and cool down, and always drink water after you run!

just keep working, lifting weights, working your muscles, and run! your time will increase dramatically!

Answer 3

Holy c**p, no it's not is it? I thought it was like a 13 minute 2 mile.

Answer 4

Just a few notes to begin with.

Running 10 miles a day as another suggests will give you a great deal of strength but not nearly enough speed. One 10 mile run each week is sufficient.

Although 3 miles is a relatively short distance and requires speed, it is not possible to sprint the entire distance. Highly trained runners are not able to sprint much more than 400 meters at a time.

OK. With that out of the way. First, I would double-check that requirement. Is 3 miles in 18 minutes correct? Only a small percentage of people are capable of running that fast and it requires a good deal of specialized training. An 18 minute 5K (3.1 miles) would assure a top 5 finish in most local races. I see young marines in these races and they do well but rarely run that fast.

I would recommend that you do a 3 mile time trial to determine your current fitness level. You can use that time as a base to compare with the improvements to come.

You are going to need a 12 week schedule to reach your goal. Increase the distance of your Sunday run gradually, week-by-week to 10 miles. You will need access to a track.

Here is your first week:

Monday – Rest. Rest is not just a day off; it is an important and planned part of a training program. Rest allows your muscles to recover and strengthen.

Tuesday – 45-minute fartlek run. Fartlek is a Swedish word for speed play. This is a non-structured workout in which you run at a steady pace and add in short surges of faster running. For this workout, alternate running for 5 minutes at an easy pace with 1 minute at 5K pace.

Wednesday – Run 4 miles easy. Avoid the temptation to increase your pace on these easy run days. You will have many opportunities to run hard. Run 3 acceleration strides.

Thursday – Standard warm up. Run 6 x 800 meters at 5 seconds per mile faster than your current 5K pace. Jog for 400 meters between repeats. Run 6 x 200 meters at full, but controlled pace. Jog for 100 meters between repeats. Jog for 800 meters between the two sets. Cool down with 800 meters of jogging.

Friday – Run 4 miles easy. Run 5 acceleration strides.

Saturday – Run 4 miles easy. Run 5 acceleration strides.

Sunday – Standard warm up. Run 3 miles at 15 seconds per mile slower than your 10K pace, or if you do not do 10K’s about 30 seconds per mile slower than your 5K pace.

Answer 5

besides eating healthy and taking care of yourself....the most important thing to achieve a 3 mile 18 minute time is running non stop.  

no matter how slow or how long it takes in the beginning don't stop, try is for a week and by the end of the week you will have dramatic improvement in your time and after two weeks even greater results and it won't take long but you have to push yourself.  

its hard feat might i add, that is running 10.0 on treadmill for 18 minutes straight almost a full sprint for morst people good luck.