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3 km Training Program

The following is an example of a 3 kilometres training program (phase 2) 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

4 x 400 (tpb-5%) [ 8']

This means 4 repetitions of 400 metres, with each repetition to be run at your 3000 metres target personal best (tpb) time - 5% for the coming season, with 8 minutes active recovery between each repetition.

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

Phase 2

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
Specific endurance
2 x 1000 (tpb) [12']
Wednesday Flexibility
Core stability
Weight Training  
Thursday Flexibility
Core stability
  Speed
6 x 300 (tpb-5%) [12']
Friday Flexibility
Core stability
Weight Training  
Saturday Flexibility &
Core stability
   
Sunday Flexibility
Core stability
Plyometrics
Medicine Ball
Specific endurance
vVO2 max 30-30 session

Week 2

Monday Flexibility
Core stability
Weight Training  
Tuesday Flexibility
Core stability
Plyometrics
Medicine Ball
Specific endurance
2 x 1200 (tpb) [12']
Wednesday Flexibility
Core stability
Weight Training  
Thursday Flexibility
Core stability
  Speed
6 x 350 (tpb-5%) [12']
Friday Flexibility
Core stability
Weight Training  
Saturday Flexibility &
Core stability
   
Sunday Flexibility
Core stability
Plyometrics
Medicine Ball
Specific endurance
vVO2 max 60-60 session

Week 3

Monday Flexibility
Core stability
Weight Training  
Tuesday Flexibility
Core stability
Plyometrics
Medicine Ball
Specific endurance
2 x 1500 (tpb) [12']
Wednesday Flexibility
Core stability
Weight Training  
Thursday Flexibility
Core stability
  Speed
6 x 400 (tpb-5%) [12']
Friday Flexibility
Core stability
Weight Training  
Saturday Flexibility &
Core stability
   
Sunday Flexibility
Core stability
Plyometrics
Medicine Ball
Specific endurance
vVO2 max session

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 2 [WWW] Available from: https://www.brianmac.co.uk/longdist/tp3kp2.htm [Accessed