>>77205679
yeah i got you. run more.

>>77205679
Give some neutral trusted party all your money and have them donate it to a hated charity if you fail to make your time when it matters

>>77205679
lol

>>77205679
>I need to fix this within a week.
ahahahahahaha

Are you running at a steady pace? If so, You got two opportunities here and you won’t like them one bit. Buy a garmin watch to track your running and buy new running shoes.

>>77205679
lol

>>77205679
lol

lmao, even

Download a beep test app. Run yourself a beep test. Run it for real, until you can't run any longer.
When you gas out, you rest for exactly one stage, then keep going.
Do this for at least four more stages.
This is a really quick progressive overload for your cardio. Do this today. Then only do little runs (0.5 miles), but do them at the target pace.

>>77205679
You need to run faster

>>77205800
Ok. Beep test app. Im doing this this morning. On the track. Thank you.
>>77205726
I will also be buying the shoes. I will post pics of both. this evening.

>>77205679
>What must I do?
Just run faster bro.

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>>77205679
No worries anon I gotchu

>>77206102
K...KEEP US POSTED

>>77205679
Shave all the hair off your body. That's the absolute first thing. Secondly, have you seen The Batman, you know, the Matt Reeves and Robert Pattinson Batman? Because in that movie, Batman injects himself with adrenaline. I think that's what you need to do just as you're about to enter 19 minutes. If you time this correctly, you are going to pull it off, my nigga. Don't give up.

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>>77206116
>needing adrenaline to run a ~6:20 pace for barely over 3km
lol. lmao, even

My run massively improved after starting doing sprints with active recovery, you sprint max speed for one minute then you walk fast/light run to recover, then sprint again.

>>77206214
Yeah, something like 5:30 I can get by, but 6:20 min/mile? Weak

these have got to be the worst replies I've ever seen on this board. OP; Do not do your first legs of the run too fast, risking burnout, when it gets tough remember to keep your stride open, and lean forward. Try to keep a consistent pace, look at your watch every 200m, keep on pace, about 10-20 seconds under what you need, no more than that. Then empty the tank on that last 400m. You should be able to eek it out. This board is full of indians pretending they can run 6minute miles, and they definitely cannot.

>>77206372
lol

>>77205679
Squats, rdl, hip thrust, hamstring curls and calf raises to increase power, this will improve stride length and efficiency.
Do hiit drills, you can do even one mile but jog 200m at a moderate pace and sprint 50-100m then continue jogging and repeat until you complete the distance.
Do this and you'll hit 3 miles in 20 minutes no problem.

>>77205679
Fixing within a week is like doing ab workouts in 8th grade 2 weeks out from meeting up with that girl you like.

In the future you should consider adding some cardio into your routine. 3 cardio workouts a week is the absolute limit, 2 sets a week is enough to make good progress.

Sesh 1:
long distance run (zone 2 ) for about 60-90 min. Doesn´t matter the distance, just keep moving and staying in zone 2. The main builder of a good cardio engine.

Sesh 2: norwegian 4x4. Run at 80% capacity for 4 minutes, slow down to a jog (or walk depending on how gassed you are), recover for 4 min and then go again. Repeat for 4 times. Good training for quick bursts of speed, also raises your VO2 max limit.

Sesh 3 (entirely optional):
You could either go with rucking for a couple of km with a lighter load, go swimming or try running a 5k in a quick pace. Idk I usually end up doing sesh 1 here.

It´s easier to prepare in advance than to improvise the night before. Good luck dude

>>77206391
damn he pinned ya huh

>>77205679

Tie some meat around your waist and go near a pack of stray dogs

Anyone have a problem with posting?

>>77206562
no, go ahead

Within a WEEK? Stretch and hydrate properly all week, eat enough protein AND carbs, practice running as fast as you can along a 3-4 mile route maybe 3-4 times over the week, giving yourself enough time to rest in between so you actually retain speed instead of burning out.
polls.io/sxlcr/vote

>>77206102
>>77205800
sorry, I messed that up, you don't rest for a stage you rest for a single beep.
So you gas out, rest one beep, then go until you gas out again.
And just repeat as much as you possibly can.

>>77205679
You should cut your balls off, they’re weighing you down.

>>77205679
Shave your legs, it actually does reduce wind resistance and you’ll conserve a decent amount of velocity. Remove all body hair, it just gets in the way. Shaving is good but you really want to lazer it off so it doesn’t come back. Body hair is gross anyways, most men agree hair is for women and we should be bald.