Verified answer

I used to run quite a bit and everyone has different breathing methods. I know you're wanting more specific answers but you just have to find what works for you. When I ran I would always take a couple of short breaths through my nose and then exhale out of my mouth. As for speed, I can't really answer that because like I stated before, everyone is different. Running 3 miles under 24 minutes depends on a few factors such as age, endurance level and what kind of shape you're in right now. Just work on your stamina by running up slightly inclined hills or running a few miles at a time. As you build your stamina level you'll notice that you can increase your speed which will lower your time.

Sophie, I can help with both your questions even though you don't tell us what your current training plan includes.

First, the breathing. I never paid too much attention to "technique". I like to breathe thru the mouth& nose. Mouth slightly open and breathe, that's it. Now I'll admit that during long runs and during fast runs I love to inhale deeply once in a while just for the feeling. So the answer is this: you want to get the most O2 into the lungs as possible; and anything "technique" or additional is "modification" and would seem to be counterproductive. Solution: Run with your mouth slightly open and concentrate on running form or something - the breathing will take care of itself. Just for fun, here's a little Q&A gimmick: Just apply logic & your intelligence, and the answer is clear:

Q - Why do you breathe when you run?

A - To intake the max amount of 02 into your lungs so it can be distributed to your muscles.

Q - Do your lungs care what route the 02 took?

A - No way just keep it coming.

Q - Which orifice in the body is the largest that provides a pathway to the lungs, and is therefore capable of allowing more air flow?

A - The mouth

Q - If you are running and your body is craving for 02, would you use the larger or smaller orifice to provide 02 to your lungs fastest?

A - {insert your logic here}

Now about the 3 in 24. Is your test going to be on the track or on a road course? And are there going to be split timers? You need to know that 8 minutes per mile is your goal and so you must average no more than 8 minutes per mile. This involves either having someone giving you splits or running with a watch or on the track. You have to figure that part out.

Now your greater question is how to improve your speed. This is where some idea of your current training would help. Just saying I can definitely run 3 to 6 miles could mean you train in the 2-4 miles a day or just do gym work and are young enough to pull it off. Anyway, here's your plan IF YOU ALREADY RUN AT LEAST 10 MILES PER WEEK. IF YOU RUN FEWER THAN 10 PER WEEK substitute an upper body gym workout for day 5:

Day 1 - Rest

Day 2- Run 2 miles

Day 3 - *10x100s at the track; stretch, half-mile warmup and cooldown

Day 4 - Run 2 miles

Day 5 - *10x100s at the track; stretch, half-mile warmup and cooldown

Day 6 - Run 2 miles

Day 7 - Run 4 miles

* Run the straights hard fast controlled relaxed. Jog, walk, relax, rest on the turns. Also, if you normally run 20 or more miles per week, OR you do the under -10 workout for a month, you can move up to the twice-a-week speedwork.

1. Days 1,4 :: Run 3 miles at 5.5 (Around 32 minutes)

2. Day 5 :: Rest

3. Days 6,7 :: Run 3 miles at 6 (Around 30 minutes)

4. Day 7,9 :: Run mile 1-2 @ 6 :: Run mile 3 @ 6.5)

5. Day 10 :: Rest

6. Day 11 :: Run mile 1-2 @ 6 :: Run mile 3 @ 6.5

7. Day 12,13 :: Run mile 1 @ 6 :: Run mile 2 @ 6.5 :: Run mile 3 @ 7

8. Day 14 :: Run first 1/2 mile @ 6 :: Run 2nd half of mile 1, mile 2 @ 6.5 :: Run mile 3 @ 7

9. Day 15 :: Rest

10. Day 16 :: Run mile 1-1.5 @ 6.5 :: Run mile 1.5-3 @ 7

11. Day 17 :: Run mile 1 @ 6.5 :: Run mile 2 @ 7 :: Run mile 3 @ 7.5

12. Day 18,19 :: Run first 1/2 mile @ 6.5 :: Run 2nd half of mile 1 and mile 2 @ 7 :: Run mile 3 @ 7.5

13. Day 20 :: Rest

14. Day 21 :: Run first 1/2 mile @ 6.5 :: Run 2nd half of mile 1 and mile 2 @ 7 :: Run mile 3 @ 7.5

15. Day 22 :: Run first 1/2 mile @ 7 :: Run 2nd half of mile 1 and mile 2 @ 7.5 :: Run mile 3 @ 7.5 ::

sprint last 30 seconds @ 8

16. Day 23 :: Run first 1/2 mile @ 7 :: Run 2nd half of mile 1 and mile 2 @ 7.5 :: Run first half of mile 3 @

7.5 :: Run 2nd half of mile 3 @ 7.7

17. Day 23 :: Run first 1/2 mile @ 7 :: Run 2nd half of mile 1, mile 2 and mile 3 @ 7.5

18. Day 24 :: Rest

19. Day 25 :: Run mile 1, 2, 2.5 @ 7.5

20. Day 26 :: Run mile 1, 2, 3 @ 7.5 ( 3 miles in 24 minutes, 8 minute miles)

Tips:

1. Stay hydrated prior to run

2. Stretch 15 minutes

3. If you listen to music have your playlist prepared don't shuffle while running makes you more tired

4. Be relaxed not tense, actively stay relaxed physically and mentally

5. Start breathing through mouth and out of nose though your body will adjust itself once comfortable

6. After run, stretch, rest and do some core workout like sit-ups, lower back exercises and lift some

light-medium weights

7. Get proper rest and nutrition.

Good Luck! Healthy body, healthy mind.

you can run 3 miles in 24 mins if you run 1 mile in 8 mins

very intelligent answer i must admit.

Run reallllllly fast!