i did 3 miles in 20 minutes 2 weeks ago. last week i did 3 miles in 16 so id say pretty decent improvement.
thats what it would average out to be, but there are plenty of variables like: how many up hills and down hills are there? how often do i feel a burst of energy when i hear a part of a song i like on my phone? things like that. i noticed when i ran without using music, i ran in 20, still not bad, but not as good as when i had music.
I ran like a 8:00...never was the fastest long distance but short distance i would crush the kids that were running 6 minute miles. One year i got like 6:30 though cause i skipped a lap, but who hasnt done that? lol
I ran a little over the summer before i got my bike. The best I ever got was around 22 min for 3 miles and just under an hour for 7. 7 was the longest I ever went and I only did it once haha
Used to be able to run a mile at or just over six minutes. Since I got in a wreck and fucked up my back and my leg I've yet to get under eight, but I'm determined to get back to six and a half or less
Once my foot stops hurting and I get back on the road for a bit, I'll run an all out, balls to the wall mile for you guys and post my time. Might not be til like February though. Previous best recorded attempt was 6:50ish, but that was a while ago. Before I hurt my foot, I'll bet I could have beat it handily.
7:15 and i can still do it any day of the week. im on a michael phelps training program... smoke a ass load and go work out. (;
5 minutes 25 seconds when I ran every day. then I hurt my leg and skipped for a week, then a month, then.. eh..