3,1 km in 12 minutes

My goal is to be able to run 3100m in 12 minutes and my current record is 2950m in 12 min. How should I train to get better at this? Running slow and long distances or dping interval trainings? 


  • Both! You need the Base aerobic capacity built by long runs. But you also need speed as well, which is where interval training comes in. Try running 500-1000m reps faster than target pace with 50% recovery time.
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