Do plenty of distance running early in your 3,000-meter training.
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Running for 3,000 meters, or about 1.86 miles, is generally considered on the outer limit of middle-distance running. But the distance is still a challenge if you've never run that far in competition. Training for a 3,000-meter event can broaden your running horizons and may lead to even longer runs. Or you may simply be interested in doing the best you can in the 3,000. Either way, it's best to start training several months in advance to gain the speed and endurance necessary to compete successfully at 3,000 meters.1.
Warm up before every training session with five to 10 minutes of light jogging.2.
Focus on longer, slower runs for most of the off-season. Run up to 8 km per session at a slower speed than your intended 3,000-meter pace. Try to run three to five times each week, including one session of Fartlek training, in which you include short intervals at a slightly faster pace.3.
Begin serious training about 12 weeks before your season begins. Include two hill sessions per week in which you run up and down a hill approximately 150 yards long eight to 10 times. Perform two long runs each week, of about 8 km, running about 5 percent slower than your intended 3,000-meter pace. Do one day of Fartlek training and one day of sprint intervals, running 100 to 400 meters eight to 12 times. Attempt one time trial of 3,000 to 5,000 meters and adjust your target race pace as needed, depending on your progress.4.
Adjust your training about eight weeks before the season. Do sprint intervals three times per week, two longer aerobic runs -- again, 8 km or less -- and one or two time trials.5.
Reduce your distance training about four weeks prior to your first race. Perform one longer run and a 45-minute Fartlek session each week, plus a one-hour jog. Do one hill session, one day of sprint intervals and at least one time trial.6.
Taper your training before your first race. Do a one-hour jog or 45-minute Fartlek session two days before the race and then about 30 minutes of light jogging the next day.
- The specific training schedule that's best for you depends on your age, gender, health and previous running experience. Use general advice as a guide, but adapt it to your needs. When you develop your own program, listen to your coach or join a running club and take advice from more experienced runners.
- See a doctor before you start training, particularly if you're new to distance running.