3 mile run

[paddy448]

Sounds like you are doing pretty well to me. If you aren't all ready try running the distance on some hills. If you can hit your target time running up and down hills you will easily make your time on a flat surface.

my routes mainly flat to be honest mate, will have try and find a hilly route near me. i do alot of up hill sprints, i will run about 3 quarters of a mile warm up to the hill then do about ten 100 metre sprints, then run another three quarts of a mile warm down, i suppose explosive runnin doesnt really help u on distance runnin tho