7/28/2019 How to Train for a 3,000-Meter Run | eHow.com

http://slidepdf.com/reader/full/how-to-train-for-a-3000-meter-run-ehowcom 1/4

Featured:  Tax Time Life's Moments

eHow » Fitness » Running & Jogging » Training to Run Faster » How to Train for a 3,000-Meter Run

 Workout Programs for DistanceRunners on a Track 

How to Train 400 Meter Runners

1

2

3

4

Instructions

R un and time a 3,000-meter run at your own beginning paceon the first day of training. Set a goal for the amount of time

 you want to shave off y our initial time by the end of your

training.

 Work on your breathing while warming up and running

distances. Take deep and long inhalations and exhalations.

Concentrate on inhaling every three steps, per military 

 breathing methods. Begin on your left foot, inhaling for left-

right-left. Exhale on the next three steps for right-left-right.

Sponsored Links

Rótulos Económicos Aquí Alta Calidad - Precios Anticrisis Rotulos Luminosos, LetrasCorporea

 www.alcodori.es

Complete a five-to-10-minute light jog at the beginning of 

each training session to warm up your muscles and practice

 breathing. Stretch your neck, head, shoulders, arms and legs

 with a series of exercises that loosen your muscles to prevent

soreness and cramping before and after running.

 Alternate every other day with short distance sprints and long

distance runs. Set up cones that are 400 meters apart on

short distance days. Run between the cones six times at your

 beginning pace. Take two two-minute breaks between each

run. Increase the distance between the cones by doubling or tripling the meters, and

decrease the amount of sets to two or three on your next short-distance day. Take four-

How to Train for a 3,000-Meter Run

 A 3,000-meter run is equivalent to about 1-9/10 miles,

which is 7-1/2 loops around a 400-meter track. Training

 for this short distance requires getting into shape and 

increasing your speed. Starting your training about t hree

to six months before your race allows time f or you to

interval train in phases. This helps you perfect breat hing,

 form, speed and endurance toward attaining your goal in

a gradual progression that does not shock the body or

over-challenge the runner.

Other People Are Reading

How to Train for the 300Meter

How to Run Fast for a LongTime

Tips on Running the 800mSprint After 600 Meters

Related Ads

Run

Training for 5K Run

Improving Run Times

Run Distance Calculator

Need for Speed the Run

You May Like

Discover the expert in you.  

Search

By Taylor Divico, eHow Contributor 

 Like 2 Send Tweet 0 0

 19 Great Super Bowl  Moments

View Photos

Login Get Inspired Start A Project Spark

More eHow

7/28/2019 How to Train for a 3,000-Meter Run | eHow.com

http://slidepdf.com/reader/full/how-to-train-for-a-3000-meter-run-ehowcom 2/4

5

6

7

8

9

100m Sprint Training 12 Killer Drills For Sprinting.50 Pre-Designed Track Practices.

 www.TrackPracticePlans.com

Tratamiento Fertilización CEFER 1ª visita info gratis.

Presupuesto On-line. ISO 9001:2008

 www.institutocefer.com/fecundacion

VO2-BOOST Supplement $65 Proven to Increase VO2max

Increase Athletic Endurance

 www.VO2BOOST.com

Entrenamiento Funcinal AR CrossFit Powerlifting KettlebellBootCamp Halterofilia Powerlifting

 www.institutoisaf.es

minute rests between sets.

Run a two-mile interval training run on your first long-distance day. Interval training

means you can decrease and increase your speed by mixing up jogging and sprinting at

 your own discretion. Increase your distance by 1/2 mile on each long-distance day up to

five kilometers.

Set a goal pace. Complete long-distance runs by alternating running at the goal pace for

one minute and at a decreased pace for two minutes. Increase the amount of time

running at your goal pace throughout training.

 Add uphill sprints and downhill jogs to strengthen your legs and prepare you for various

terrains. Practicing by running uphill makes you faster on flat surfaces and tracks.

Complete your training over a two-to-three-month period by continuing to mix short-

distance sprints and long-distance interval training every other day. Take two to four

days of rest per 14 days to allow your body to recover.

Run the full 3,000 meters at your intended race pace in your last two-week phase of 

training. This helps you prepare your techniques and strategy for the run. Check to see

how much time you have improved by since beginning your training.

Sponsored Links

Related Searches

Run

Training for 5K Run

Improving Run Times

Run Distance Calculator

Need for Speed the Run

References

Running Planet: Two Mile Training and 3200 Meter Training -- Beginning Level

Military: Interval Training for the PFT Run

Runners World: Speed Play 

ResourcesRead this Article in UK English

Photo Credit Jupiterimages/Brand X Pictures/Getty Images

How to Train to Run the400-Meter Dash in MiddleSchool

How to Run a Faster 100Meter Sprint

How to Train for the 100-meter Sprint

How to Train for a 50-MeterSprint

How to Check the VoltageRunning to the Meter

7/28/2019 How to Train for a 3,000-Meter Run | eHow.com

http://slidepdf.com/reader/full/how-to-train-for-a-3000-meter-run-ehowcom 3/4

 Workout Programs for DistanceRunners on a Track 

How to Train 400 MeterRunners

How to Train for the 300 Meter

More Like This

Comments

Others Also Viewed

How to Train to Run the 400-

Meter Dash in Middle School

How to Train for the 400-MeterDash

How to Train for the 400 Meter

How to Improve Your 400 MeterDash

How to Train for an 800 MeterRun

Featured

 

Facebook social plugin

Comment

Add a comment...

 

Rose Tabone

as a coach I find these articles very intresting and you will always learn more thanks for the

advise you give.

Reply · Like · July 20, 2012 at 2:44am

You May Also LikeHow to Train for a 1600 Meter Race

If you are training for a track and field event and want to improve your time for the 1,600-

meter run, remember that...

So You Wanna CoachFootball?

 Read Article

 Athletic Footwear 101

 Read Article

College Football Kickoff:20 Best Venues

View Photos

  Search

About eHow   eHow Blog   How to by Topic   How to Videos   Sitemap

© 1999-2013 Demand Media, Inc.

Use of this web site constitutes acceptance of the eHow Terms of Use and Privacy Policy. Report Copyright. en-US Ad Choices

7/28/2019 How to Train for a 3,000-Meter Run | eHow.com

http://slidepdf.com/reader/full/how-to-train-for-a-3000-meter-run-ehowcom 4/4