Content

• To step
• Method 1 of 2: Exercise
• Method 2 of 2: Running the race
• Tips
• Warnings

No matter how well you think you are in shape, running 3 miles can still be tough. If you are determined to run 3 miles in 20 minutes, here are some steps that will help you put in your best performance during the race.

To step

Method 1 of 2: Exercise

1. Train a lot in the weeks before the competition. By creating and sticking to a training plan, you will be able to improve your running time drastically. Try to do the following exercises to train for the 5K:
   • Run up hills or slopes. Make sure to keep your body perpendicular to the hill or slope and lift your knees. This way you have a healthy running style.
   • Run in intervals. Walk four times a mile, six times 800 meters, eight times 600 meters, or ten times 400 meters. Vary the distance you walk. Run the 1.5 kilometer at roughly competition speed, with 3 to 5 minutes of rest in between. The 600 and 800 meters are best run 5 seconds per 400 meters faster than your speed during the race. Take a 2 to 3 minute break in between. 400 meters in 86-92 seconds is a good speed. Rest for 1.5 minutes after walking 400 meters.
   • Practice speeding up while running. First, run at a comfortable speed, then accelerate 50 to 100 meters, then slow down again. Repeat the process.
   • Walk difficult routes. Most people don't run very fast when exercising, so it's best to walk tricky routes to increase your speed.
2. Take time to recover. Don't exercise too much. Remember that it takes your body 3 to 4 days to recover from an interval workout. Ideally, you do this on Monday or Tuesday and run a race on Saturday.
3. Keep an eye on your training times. Running 5 kilometers in 20 minutes means that you must have a speed of 4 minutes per kilometer. You will need to be able to walk a mile in 3:50 at the most before you can walk 3 miles in 20 minutes. That alone is no guarantee that you will achieve it within that time. You will need to exercise regularly.
4. Rest before the game. Don't do push-ups, pull-ups, or other strenuous activities. Only stretch and relax.
   • Eat pasta for dinner. Pasta contains glucose, and the muscles get energy from glucose.
   • Go to bed early and get enough sleep before your game.
   • Get up early. Make sure you have enough time to eat a good but light breakfast at least an hour before the game.

Method 2 of 2: Running the race

1. Warm up. If it's cold on race day, keep your muscles warm by doing stretching exercises. Just before the race, do a few quick sprints of 100 meters.
   • Do dynamic stretching before the competition instead of static exercises. With dynamic exercises you move more (such as with lunge steps) and with static exercises you stand more still (such as when touching your toes).
2. Start quickly, but not too fast. Of course you don't want to get tired early in the game.Try to find someone who can run as fast as you and try to be almost in the front at the start. Choose a runner who looks skilled, such as a veteran with gray hair. Imagine you are tied to a rope and that rope is getting shorter until you walk shoulder to shoulder with the person.
3. Keep an eye on your time. With every mile marked, it's a good idea to keep an eye on your time along the way. You can then speed up if you find yourself walking too slowly.
   • Run your first kilometer in about 4 minutes, but preferably faster.
   • Run your second mile just as fast. It should take you less than 8 minutes.
4. Finish the race in a strong way by sprinting at the end. Use your last energy and give everything you have. See what your time is and celebrate it.

Tips

• Always keep an eye on the time when you are exercising.
• Enter a road running race if you really want to run a personal best. Running on asphalt is a lot faster than running on an unpaved path.
• Eat a good breakfast before the game, such as a bagel with cream cheese, eggs, or cereal. Don't eat pancakes with sugar or sweet cereal.
• Doing a warm-up and stretching exercises is important to be able to run a good race. Keep moving and stretching your body. Don't get stiff.
• Buy spikes or flat running shoes. You will then be able to run up to 10 seconds faster per kilometer.
• You will likely be less able to run if you run on gravel. Gravel will cause your feet to slide back a few inches with each step.
• Have faith in yourself. If you know you can walk the 5km in less than 20 minutes, you probably will.
• Don't be too nervous, because then you will be less able to run.
• Don't just focus on running, but also pay attention to the race. Keep catching up with people as it will grow your confidence and run a faster time.
• Lots of fun!

Warnings

• Running on concrete (and asphalt to a lesser extent) can be tough on your joints. If something hurts, stop and see a doctor.
• Running on roads can be very dangerous. Always keep an eye out for cars. Walk into traffic on the left side of the road (or on the right if you are running in a country where cars drive on the left side of the road), unless circumstances prevent this. It's easier to see a car coming towards you from the front than it is to hear a car coming from behind. (Remember, the car you hear will never hit you, but the car behind it will.)
• Don't take too much of yourself, because that is dangerous. It should hurt, but not too much.