You can probably do it right now, or pretty close to it, that isnt very fast.
If not, find yourself a three mile path around your home with www.mapmyrun.com.
Run this three times a week.
First week: Just run the three miles as fast as you can. If you arent panting for breath by the end, you need to run faster. Use a stop watch to keep track of how long it takes you. Your goal is to do this run in 24 minutes or less.
Second week: start doing interval sprints on two of the days you run. Jog for two minutes, then sprint for one minute. This is the best way to increase your run times.
Third week: use mapmyrun.com again and make a five mile course around your house. Two days a week do your three miles of interval sprints, and on the third day, do the five mile course at a more reasonable pace.
You should hit your goal by either week three or four. Youll have learned a good pace by then and built up some good cardio endurance.
This assumes you can run the three miles right off. If you cant, dont worry. Run / walk the course for a week, trying to jog as much as possible. Remember, you want to be panting for breath at the end. Hopefully by week two youll be able to run the whole three miles, but if not just keep focused on improving from week to week.
|