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You don't have to run the entire distance at the same speed, but adapt your speeds so your average increases. You can get an average pace of eight minutes a mile, for instance, by running the first mile in 7 1/2 minutes, the second one in 8 1/2 and the last one in eight minutes.
2. If you can walk at a pace of about 4.7 mph, you'll burn as many calories per mile as you do when running. Do intervals (go as fast as you can for 30 to 60 seconds, then move at a more moderate speed for five minutes) to prevent fatigue and keep your metabolism revved long after your walk.