3 mile run

[VictorCharlie]

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

That type of workout is good to improve your run time for 1-3 miles. The irony is sprint workouts are more combat focused than distance running but the military can't seem to get away from running miles and miles. I'd look for a military surplus store and buy a rucksack for not much. They are not cheap online but if you really want one Tactical Tailor makes an awesome rucksack. Anyway get a good rucksack and boots, start with 45 pounds and work up to no more than 75 pounds. Start out at a simple 4 miles then build to 12. Your goal should be to stay under 15 min/mile pace. Once again hills are good for this.