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
Rest or 30 -40 mins easy running
Core / Bodyweight
Stretching
TUESDAY
10 mins jog warm up, drills and strides before session.
2x3minutes, 4x90seconds, 2x3minutes at 3k pace, equal recovery after each rep.
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
10 mins warm up. Drills and Strides.
Main Session 6x400 at slightly faster than Mile pace with 3 minutes recovery.
10 mins cool down jog.
FRIDAY
Rest or 30 -40 mins easy running
Core / Bodyweight
Stretching
SATURDAY
10 mins jog warm up, drills and strides before session.
7x3minutes at 3k pace. Equal recovery after each rep.
Standing, walking or jogging as recovery. 10 mins jog cool down afterwards.
