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 three to six months before your race allows time for you to interval train in phases. This helps you perfect breathing, form, speed and endurance toward attaining your goal in a gradual progression that does not shock the body or over-challenge the runner.
Run and time a 3,000-meter run at your own beginning pace on the first day of training. Set a goal for the amount of time you want to shave off your 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.
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-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 kilometres.
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.