Originally Posted by jeff thomas
Try this.... Twice a week, break your 3 mile run down into 3 one mile segments. Run each segmant at as fast a pace as possible. Have a five minute rest then attack the next segment. Progressively decrease the rest period between segments. Your body is unable to improve its capabilities due to your fitness not been sufficient... you must improve your running technique to move forward. Hope this helps and has made up for my shitty earlier answers.
Cheers Jeff thats about the jist of it. Work on technique running and breathing.
Good idea with the 1 Mile runs, I'll try those tomorrow actually.