3 km Training Program
The following is an example of a 3-kilometre training program (phase 2) 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
4 x 400 (tpb-5%) [ 8']
This means four 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 of 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 15/8/2025]
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