lol the donut may actually do some good. i run xc for my college and ran all through high school and i eat pretzels before i race. but anyways, u need to do a short run before you stretch. doing those sprint workouts are great for form, if you do them right. also, like a couple of the guys said, to train for the 3 mile run, you need to do atleast 1 day where you run 7-8 miles minimum. once you get to around 5 miles comfortably you should start speed workouts, fartliks (not sure on spelling still) are great because your left leg does not get stronger than your right. try running 1 minute hard, 3 minutes easy, 2 minutes hard, 3 easy, 3 hard, 3 easy, 4 hard, 3 easy, 5 hard, 3 easy, then work back down. afterwards do a cool down run till your heart rate slows almost to normal, then stretch.
Tips of the Trade:
Being flexible actually makes you faster
Eating within 15 minutes of working out makes your muscels heal/rebuild faster
Carbs, carbs, carbs
NO GATORADE/POWERADE BEFORE YOU RUN!!!!:icon_rage:icon_rage!! the sugars will kick your butt
compression shorts help you be more relaxed, which distance is all about. Nike and Under Armor are the best (my opinion)
Always take a dump before you run. getting the squirts sucks balls
And remember, running doesnt suck, only people who cant run say it sucks