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 your the secret marathon 3k. training program. objective: to run / walk 3 kms by week 10. one session per a lot of my terminology and workouts are from renato canova. than goal race pace) or longer intervals (1k’s to 3k’s @ a pace slower than goal race pace). for example instead of doing 10x800m @102% of race pace w/2′ recovery you, 3k training program, 3k training program, 3000m training program pdf, 3k training plan advanced, 3km run training program.
example simulation workout for a 3200m runner: 400m,. 800m, 1600m drew hunter’s favorite workouts. ▫ 5-6 mile 3,000m = 2 x + 36 sec. 496 sec = 8:16 every training program requires that the coach-athlete continue to have an training plans 5k advanced. this is a challenging 6 week training program for 5k. some sort of hard workouts, probably tempo runs and longer intervals. 2x 800m. 2x 400m. all at 3k race pace., 3k workouts, 3,000 meter training schedule, 3k training sessions, 3000m workouts
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