a training program has to be developed to meet the individual needs of the athlete and take into consideration many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. the seasons training plan is based on six phases where each phase comprises a repeated four-week program. the four-week cycles aims to: remember a training program is athlete specific and the results of the tests in the fourth week can be used to adjust the training in the next four-week cycle to address any limitations. the content and quantity of training in each week and phase will depend on many factors.
your aim in these phases is to address any limitations the athlete may have to bring him/her to a peak of performance for the major competition in phase five. to do this you have to decide on a realistic target time for your 3km in phase five. the use of appropriate tests in week four of the training plan can be used to determine if your target time needs adjustment and accordingly the session times on your training plan. 3 × 1 km in tpb+5%. if the athlete has a target personal best (tpb) of 10 minutes for the 3km then running at tpb+5% pace would require the athlete to complete the 3km in 10.53 minutes (10 x 100 ÷ 95) which is 10 minutes 31 seconds, so the 1 km should be completed in 3 minutes 30 seconds (10.53 ÷ 3000 × 1000).
an example of an annual 3 kilometres training programme that will require updates to meet endurance and basic technique; phase 2 – development of specific fitness and advanced hal higdon has designed his advanced 5k training plan for veteran runners looking to achieve maximum performance interesting question as a school coach, i’m used to giving my athletes a twenty- week, periodized program that’s, 3k training plan advanced site www letsrun com prmd sinv, 3k training plan advanced site www letsrun com prmd sinv, 3000m training program pdf, 3k training program, 3k training plan pdf.
training progressions for the 3k-10k. table 1. phase1. the primary goal of the foundation phase is to develop aerobic endurance. table 2. phase 1: foundation. example week. sunday: long run of 90 minutes with 6 x 20 second strides after run. phase 2. table 3. sample week. phase 3: this can be a 5k training plan for an intermediate runner as well as advanced runners as long as you 3k-8:20.76. use this eight-week intermediate 5k training plan to help you run your fastest. the combination of, 5k training plan advanced, elite 5k training plan, sub 19 5k training plan, advanced 5k training plan pdf, how to run 3km in 10 minutes
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