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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, you must have a medical examination to ensure it is safe for you to do so.

Any training program application 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