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3 km Training Program

The following is an example of a 3 kilometres training program (phase 1) for a senior athlete. Before starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.

Any application of this training program is at the athlete's discretion and risk.

Key to running notations used

3.5k (80%)

This means 3.5 kilometres to be run at 80% of your 3.5km pace.

For further details, see the IAAF notation for running sessions in training programs.

Phase 1

Each training session should include an appropriate warm-up before the session and a cool down after the session.

Week 1

Monday Flexibility
Core stability
Weight Training  
Tuesday Flexibility
Core stability
Plyometrics
Medicine Ball
General endurance
3.5k (80%)
Wednesday Flexibility
Core stability
Weight Training  
Thursday Flexibility
Core stability
  General endurance
5k (80%)
Friday Flexibility
Core stability
Weight Training  
Saturday Flexibility &
Core stability
Plyometrics
Medicine Ball
General Endurance
60 minutes fartlek
Sunday Flexibility
Core stability
   

Week 2

Monday Flexibility
Core stability
Weight Training  
Tuesday Flexibility
Core stability
Plyometrics
Medicine Ball
General endurance
4k (80%)
Wednesday Flexibility
Core stability
Weight Training  
Thursday Flexibility
Core stability
  General endurance
5.5k (80%)
Friday Flexibility
Core stability
Weight Training  
Saturday Flexibility &
Core stability
Plyometrics
Medicine Ball
General Endurance
60 minutes fartlek
Sunday Flexibility
Core stability
   

Week 3

Monday Flexibility
Core stability
Weight Training  
Tuesday Flexibility
Core stability
Plyometrics
Medicine Ball
General endurance
4.5k (80%)
Wednesday Flexibility
Core stability
Weight Training  
Thursday Flexibility
Core stability
  General endurance
6k (80%)
Friday Flexibility
Core stability
Weight Training  
Saturday Flexibility &
Core stability
Plyometrics
Medicine Ball
General Endurance
60 minutes fartlek
Sunday Flexibility
Core stability
   

Week 4

Monday Flexibility
Core stability
Weight Training  
Tuesday Flexibility
Core stability
  Evaluation
6 min run (vVO2 max test)
Wednesday Flexibility
Core stability
Weight Training  
Thursday Flexibility
Core stability
  Evaluation
Cooper test
Friday Flexibility
Core stability
Weight Training  
Saturday Flexibility &
Core stability
  General Endurance
60 minutes fartlek
Sunday Flexibility
Core stability
   

Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • MACKENZIE, B. (2002) 3km Training Program - Phase 1 [WWW] Available from: https://www.brianmac.co.uk/longdist/tp3kp1.htm [Accessed