Hello Again

Question
Hello John.
First I'd like to thank you so much for taking the time to answer my question. I really appreciate it.

Previously I asked :

"Hello.
I want to ask a question. 2 months later I will take a physical test which is very important for the rest of my life. One phase of the test is running, and I will have to run 3000 meters. I have already been exercising body building for 1 month, and will continue to do so. During this period I also have to build up stamina for running 3000 meters. I have two months left. Would you please recommend me a program that would best prepare me for the upcoming running test?
Thank you very much in advance. "

and you replied :

"Hi Burak
You Have to tell me whether their is a certain time you have have to meet in the 3000 and then i get advise you.Get back to me Burak.

John "

So here are the details :
There is no time limit, I don't have to meet a certain time to run the 3000, but of course the faster the better. It doesn't have to be too good, but I should be able to run the 3000 in a reasonable time. Not too good, but not bad, maybe a little bit above average. My concern is, how should I exercise? How many days a week, and how should I run. Fast or slow pace, with what time intervals, etc. I could just get out there and run, but I wanted to ask an expert, such as yourself, to make the best of it in two months.
Thank you very much again, and please take good care of yourself.

Burak Dikkal  

Answer
Hi Burak
First thing i would do is a time trial for 3000 meters 1.86 miles to get comfortable with the distance and your splits.Then repeat the time trial 4 weeks later then 2 weeks later after that.These will give you the confidence when your event comes.
I would train 6 days....4 days 30 min.easy 1 day do 4x400 speed and 6x 200 speed.1 min rest between reps and 10 min rest between the 400 and 200.Warm up good before the speed.Last 1 run of 25 min.hard after a good warm up.Also a good cool down after the speed and hard runs.A easy 15 min jog plus streching will do.You should do fine with this program.Let Me know how your progressing Burak.

To your success

John