Originally posted by 88Whitepony
Ran that 1 1/2 in 9:31seconds..Not bad for a guy that was weighing 189lbs at the time.
Mile and a half in 9:31 weighing 189 is purty good. Congrats.
I'm not sure of your running schedule, or if you even want to improve your time there, but I'll give my .02 (My personal best 5K (3.1 miles) is 15:39)
Get to the track at least once a week (preferrably twice) and do some intervals. Use 440s and 880s. Build up to 8x440s with a 440 recovery jog in 75 seconds. Build up to 6x800s with a 440 recovery jog in between in 2 minutes 45 seconds. Jog a mile to warm up, stretch, do the intervals, jog a mile to recover. I'm about 1.5 miles from the HS, so I run there to warm up, stretch, intervals and then run back home.
Once a week, do a long run of 7-10 miles. Once a week do a "tempo run" where you run 4-6 miles at a 6 minute and 30 second pace.
Fill up any other days you want to run with easy runs of 4-6 miles (around an 8 minute/mile pace).
The intervals will help you build up your lactate tolerance (ability to run faster and keep pace while the lactate acid builds up in your blood stream.) The long run will help you build the necessary joint, muscle and skeletal areas. The "easy days" just keep the blood flowing through the legs to help flush out the toxins. The tempo run will help you maintain pace through "pain".
If you got more than two months and already are running 1.5 miles in 9:30, you should have no problem doing 3 miles in 18 minutes doing the above for a few months.