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