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Anonymous
>>51059 400's *one lap around the track
those bitches will kill you
do about six of those and thats a good workout IMO
but in all seriousness OP, if you wanna run 3 miles fast, then start running 3 miles FAST.
every day just run 3 miles, time yourself, start trying to shave the time down every day, just by 5 seconds or so, doesn't have to be much, but it will eventually add up.
and an 18 min 3 miles is pushing it pretty hard, for me at least, and I run at least 3 miles every day and am doing cross country
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