3km in 15 minutes

I need to run 3km in 15 minutes soon. The job I want requires you to be able to pass this test.

As of right now I can run 2.2km at the required speed (12 km/hr).

The test is in 21 days and I feel kind of hopeless. Do you think I still have a chance? If so, what do I do…

Answer by Dominique:

Hi there,

Thank you for your question. Let's break down your situation and see what can be done.

First, let me tell you, it's alright to be nervous but don't despair. It's true you don't have a lot of time before your test, but remember, you can already run 2.2km at your targeted pace, which isn't far from your goal. There's still room for improvement. I believe you could possibly reach your goal with a little bit of focused and structured training. Let's now dive into my advice:

1. Incorporate more, easy, longer runs
2. Implement targeted goal pace workouts
3. Ensure you rest well the day before your test.

Incorporate more, easy, longer runs

First thing first, how you're currently running might need a little tweaking. If you're constantly hitting 12 km/hr (5 min/km) and your goal each time is to go as far as you can, let's change that.

What you want to try instead is longer runs at an easier pace. Let's say 5 to 8 km at a pace of approximately 6 min/km. This slower speed combined with a greater distance will build up your endurance. And a better endurance is The Key (note the capital letters, it is that important) to running faster for longer.

Improved endurance will help you keep the 5 min/km pace up for longer, hopefully another 800m!

Initially when you start running for longer, it may be a bit hard. So, don't worry if you feel like you need a little break - walking is totally okay. The goal here is endurance, being able to maintain physical activity longer. Your body will gradually get used to running longer distances and this will better prep you for your 3 km run.

Implement targeted goal pace workouts

Now, we need to work on your speed. One day per week, allocate to a specific goal pace workout. Keep in mind that each session should be a little more challenging than the previous one.

You could start with 10 intervals of 300m with a 1 minute jog in between. Then the following week, do 5 intervals of 600m with a little longer rest (e.g. 75 seconds). For your final week, aim for 3 intervals of 1 km with a 90 seconds break in between.

Ideally, you would do these types of workouts over a somewhat longer period, maybe 4-6 weeks, for optimal results. With the three weeks you have available, the sequence above still allows you to work on your target goal pace.

Ensure You Rest well the day before your test

The last tip is fairly simple but crucial. The day before your test, rest, rest, REST! No running and try to do as little physically demanding tasks as possible. Think of this day as your "battery recharge day".

Running is one of those sports for which last-minute cramming can actually be counterproductive. Your body repairs and strengthens itself in the time between workouts, and continuous training can actually be detrimental. Resting before your test will ensure you're in the best possible physical condition to run the required distance at your target speed.

Lastly, I wanted to mention a phenomenon common to many athletes - the so-called magic of race day. It's not uncommon to find that little bit of extra energy or speed on the big day that you may not have had during your training. This can be due to the adrenaline and excitement of the day. So, hold onto a bit of hope, because race day miracles do occur.

In the end, remember this important fact: hard work usually pays off. You might just surprise yourself with what you're capable of. You've got some good base training behind you already and with just a little more targeted work, you have a fighting chance at reaching your goal.

Keep your spirits up and go about your training with a positive attitude. Remember, every step you take brings you closer to your goal. Best of luck on your test, and don't forget to let me know how you do!

Kind regards,
Dominique