Training for a 3 mile run.

Training Q&A [Moderated]
1

Hello, I’m currently training powerlifting using barbell medicine templates, but I’ve taken a recent interest in running. I want to get as close to a 18 minute 3 mile run as I possibly can, but I need some help with the programming. I have the endurance template, but I would like to maintain my current powerlifting template and was going to use this template Jordan gave from a question about running a while back to structure my running.

Day 1: Aerobic Intervals: 3 minute run @ RPE 8, rest 2 minutes. Repeat 3x
Day 2:Aerobic Tempo Work: Run 10 min @ 12min 1.5 mile pace. Rest 5 min. Repeat 1
Day 3: Longer Run: Run 30 min @ RPE 6-7

would this help me run a faster 3 mile? How would I progress this and what changes should I make, if any? My current 3 mile is around 24 minutes right now.

2

How many times have you ran in the past month or so?

3

I’ve ran for all my GPP days for the last month, so 8 times. I’ve been doing around 30 minutes at an increasing pace to acclimate my lungs to running.

4

All runs at at an rpe 6-7, and 3 mile time is probably closer to 28 than the 24 I originally put.

5

I’d probably do the tempo and the long run for the next month and then add in the third session.