How can l train to run 3000 within 13min by November 11th?

turn the clock back about 4 months

Bit late in the day now.? There is not much you can do now, just chug down some red bull and have a mars bar on the day. and hope for the best! Good luck :p x

Well, give us a clue where u r starting from?

Can u run at all? Can u run 3000m & what time - how much do u need to improve by?

Basically Ill assume that u can run the distance but need to get quicker? And u have 12 days to get ready for it?

I'd work hard for the next week, do half hour training sessions, repeat sprinting 500m then rest & go again for one session, in another session run 4000m, then rest the next day & repeat the 2 training sessions, rest again then try a 3000m run as fast as u can

The next week do the first 2 sessions, rest, then a 3000m then rest until the race.



What that does is to give u stamina (4000m) so u do not tire so quickly & speed (the sprints), & then race distance practise. Note though that it normally takes 4 or so weeks for any work u do to have an effect

how fast can you run it now. that is a pretty slow time if you are a runner

Um. you could have asked that in july. Now is a bit ridiculous.

In general, run. However much you're training, run more. Almost all easy.

ok dont do 2 days running in a row because yu gain your speed and fittness the day after you have run your hardest

do a 800m warm up jog
1500m run
time to recover
100m sprint 100m walk 100sprint 100m walk
time to recover than run as far as u can as fast as u can.