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3 km Training Program

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

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 1800 (tpb) [12']
Wednesday Flexibility
Core stability
Weight Training  
Thursday Flexibility
Core stability
  Speed
4 x 600 (tpb-5%) [8']
Friday Flexibility
Core stability
Weight Training  
Saturday Flexibility &
Core stability
   
Sunday Flexibility
Core stability
Plyometrics
Medicine Ball
Specific endurance
3.6k (tpb+5%)

Week 2

Monday Flexibility
Core stability
Weight Training  
Tuesday Flexibility
Core stability
Plyometrics
Medicine Ball
Specific endurance
2 x 2000 (tpb) [12']
Wednesday Flexibility
Core stability
Weight Training  
Thursday Flexibility
Core stability
  Speed
4 x 700 (tpb-5%) [12']
Friday Flexibility
Core stability
Weight Training  
Saturday Flexibility &
Core stability
   
Sunday Flexibility
Core stability
Plyometrics
Medicine Ball
Specific endurance
4k (tpb+5%)

Week 3

Monday Flexibility
Core stability
Weight Training  
Tuesday Flexibility
Core stability
Plyometrics
Medicine Ball
Specific endurance
2 x 2200 (tpb) [12']
Wednesday Flexibility
Core stability
Weight Training  
Thursday Flexibility
Core stability
  Speed
4 x 800 (tpb-5%) [12']
Friday Flexibility
Core stability
Weight Training  
Saturday Flexibility &
Core stability
   
Sunday Flexibility
Core stability
Plyometrics
Medicine Ball
Specific endurance
4.4k (tpb+5%)

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 3 [WWW] Available from: https://www.brianmac.co.uk/longdist/tp3kp3.htm [Accessed