3000m Base Training Schedule

Running 3,000 meters (1.86 miles) is one of the first hurdles long-distance runners face

Training for 3,000 meters will expand your running horizons and allow you to run longer distances. To build the speed and endurance needed to succeed in the 3,000 meters, it is imperative that training begins months in advance. For the first four weeks, an athlete will run about 40 minutes per session at least four days a week. Programs vary more or less depending on the athlete's running experience.

Below is a sample 4-5 week workout for 3000m+ runner.

Note - The workout list below is NOT a training program. You should develop one with your personal coach to adjust.

Be sure to warm up properly before doing these workouts. This includes some body weight training, stretches, and exercises. For best results, perform these workouts at the paces and distances described with extreme focus and a competitive spirit. During training, it's important to do sprints as you do in competition.

Workout sourced from Richard Bruce*

DRILLS

Jog 30m after each drill and do each drill over 20m unless specified

Knee to Chest

Knee to opposite elbow

Knee Roll to Outside

Frankenstein High 30m

A-Skip

B-Skip

Loose High Skip 30m

Lunge

Carioca 30m and back

40m sprint X 2: Rest 20”

Information on how to perform drills can be found here

STRETCHES

Lying figure 4; 2 x ea. leg(E.L.)

Modified Hurdler 2 E.L.

Butterfly Stretch

Fire Hydrant or Hurdle Alternative

Scorpion 5 each side

Ironman 5 each side

Ironman 5 each side

EXERCISES

Body Weight

25 Push Ups

60 Second Plank

20 T Push Ups

30 Sec. Side Plank each side

30 Deep Squats

Core

20 V-Sit Up

30 side crunch each side

30 second boat pose

40 leg lift each leg

10 L –Overs

SUNDAY

90 minute Aerobic Run. @ low heart rate, nice and easy.

This is part recovery and part aerobic development.

MONDAY

  1. Rest or 30 -40 mins easy running

  2. Core / Bodyweight

  3. Stretching

TUESDAY

  1. 10 mins jog warm up, drills and strides before session.

  2. 2x3minutes, 4x90seconds, 2x3minutes at 3k pace, equal recovery after each rep.

  3. Standing, walking or jogging as recovery. 10 mins jog cool down afterwards.

WEDNESDAY

RECOVERY 40 minutes relaxed run. Smooth, don’t push it today.

THURSDAY

  1. 10 mins warm up. Drills and Strides.

  2. Main Session 6x400 at slightly faster than Mile pace with 3 minutes recovery.

  3. 10 mins cool down jog.

FRIDAY

  1. Rest or 30 -40 mins easy running

  2. Core / Bodyweight

  3. Stretching

SATURDAY

  1. 10 mins jog warm up, drills and strides before session.

  2. 7x3minutes at 3k pace. Equal recovery after each rep.

  3. Standing, walking or jogging as recovery. 10 mins jog cool down afterwards.

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Track Athlete Bodyweight Conditioning - Pre Season

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