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Pre Season Training for 3000 Meter, 3200 Meter and Two Mile Runners

By Rick Morris

In a perfect world all distance runners would train using a year round periodized training program. A year round distance running program is the most efficient way to consistently run a your peak potential. Running year round can be a difficult proposition for many high school level runners because of the other sports they may be participating in during other times of the year. Even though these athletes are staying physically active during the off season, the time away from active and planned distance running training will result in decreased levels of distance running fitness and performance. For that reason many high school distance runners need some pre season conditioning to get them ready for cross country or track season.

Here is a 4 week pre season training program that is designed to improve running specific strength and fitness levels to early season levels and decrease the chances of suffering from an early season injury. The programs are broken down into basic, intermediate and advanced level programs. Use the program that most closely matches your current experienced and fitness level.

This program also includeslower leg conditioning and strength exercises. Because of an over reliance on high supportive running shoes, many seasonal runners have under developed stabilizing muscles in their lower legs. Those weak lower leg muscles are one of the primary causes of many running injuries, especially the dreaded shin splints or medial tibial stress syndrome. Follow the link above to view the lower leg condition series.

All workouts are monitored using your rating of perceived exertion (RPE). This is a scale of 1 to 10 that rates the difficulty of your workout. A rating of 1 is equal to no effort, like sitting in a chair. A rating of 10 is all out effort like sprinting as fast as possible.

Basic Level 3000 Meter, 3200 Meter and Two Mile Pre Season Training

This pre season training schedule is for runners with little or no previous running experience.

 

Week 1

Day
Workout
1
Run 1 mile at an easy pace or about RPE 5
 
One set of lower leg conditioning
2
Run 1.5 miles at an easy pace or about RPE 5
3
Run 2 miles at an easy pace or RPE 5
 
One set of lower leg conditioning
4
Rest
5
Run 2 miles at an easy pace or RPE 5
 
One set of lower leg conditioning
6
Run 2.5 miles at an easy pace or RPE 5
7
Rest

 

Week 2

Day
Workout
1
Run 3 miles at an easy pace or about RPE 5
 
One set of lower leg conditioning
2
Run 1 mile at a moderate pace or RPE 7
3
Run 3 miles at an easy pace or RPE 5
 
One set of lower leg conditioning
4
Rest
5
Run 4 miles at an easy pace or RPE 5
 
One set of lower leg conditioning
6
Run 2 miles at moderate pace or RPE 7
7
Rest

 

Week 3

Day
Workout
1
Run 5 miles at an easy pace or about RPE 5
 
One set of lower leg conditioning
2
Run 3 miles at a moderate pace or RPE 7
3
Run 4 miles at an easy pace or RPE 5
 
One set of lower leg conditioning
4
Run 6 x 200 meter repeats at a hard pace or RPE 9. Rest between each repeat for 1 minute
5
Run 4 miles at an easy pace or RPE 5
 
One set of lower leg conditioning
6
Run 3 miles at moderate pace or RPE 7
7
Rest

 

Week 4

Day
Workout
1
Run 6 miles at an easy pace or about RPE 5
 
One set of lower leg conditioning
2
Run 3 miles at a moderate pace or RPE 7
3
Run 6 miles at an easy pace or RPE 5
 
One set of lower leg conditioning
4
Run 4 x 400 meter repeats at a hard pace or RPE 9. Rest between each repeat for 2 minutes
5
Run 4 miles at an easy pace or RPE 5
 
One set of lower leg conditioning
6
Run 3 miles at moderate pace or RPE 7
7
Rest

 
 
 
 

Intermediate Level 3000 Meter, 3200 Meter and Two Mile Pre Season Training

The intermediate level schedule is for more experienced runners with one or two years of running experience and limited 3000 meter, 3200 meter or two mile running experience.

Week 1

Day
Workout
1
Run 2 miles at an easy pace or about RPE 5
 
One set of lower leg conditioning
2
Run 1 mile at a moderate pace or RPE 7
3
Run 2 miles at an easy pace or RPE 5
 
One set of lower leg conditioning
4
Run 6 x 200 meter repeats at a hard pace or RPE 9. Rest between each repeat for 1 minute
5
Run 2 miles at an easy pace or RPE 5
 
One set of lower leg conditioning
6
Run 2 miles over hill or rolling terrain at a moderate pace or RPE 7
7
Rest

 

Week 2

Day
Workout
1
Run 4 miles at an easy pace or about RPE 5
 
One set of lower leg conditioning
2
Run 3 miles at a moderate pace or RPE 7
3
Run 4 miles at an easy pace or RPE 5
 
One set of lower leg conditioning
4
Run 6 x 400 meter repeats at a hard pace or RPE 9. Rest between each repeat for 2 minutes
5
Run 5 miles at an easy pace or RPE 5
 
One set of lower leg conditioning
6
Run 4 miles over hill or rolling terrain at a moderate pace or RPE 7
7
Rest

 
 

Week 3

Day
Workout
1
Run 6 miles at an easy pace or about RPE 5
 
One set of lower leg conditioning
2
Run 4 miles at a moderate pace or RPE 7
3
Run 6 miles at an easy pace or RPE 5
 
One set of lower leg conditioning
4
Run 8 x 400 meter repeats at a hard pace or RPE 9. Rest between each repeat for 2 minutes
5
Run 6 miles at an easy pace or RPE 5
 
One set of lower leg conditioning
6
Run 6 x 400 meter repeats up a steep hill. Recover by jogging back down the hill.
7
Rest

 
 

Week 4

Day
Workout
1
Run 6 miles at an easy pace or about RPE 5
 
One set of lower leg conditioning
2
Run 4 miles at a moderate pace or RPE 7
3
Run 6 miles at an easy pace or RPE 5
 
One set of lower leg conditioning
4
Run 10 x 400 meter repeats at a hard pace or RPE 9. Rest between each repeat for 2 minutes
5
Run 6 miles at an easy pace or RPE 5
 
One set of lower leg conditioning
6
Run 4 miles over hill or rolling terrain at a moderate pace or RPE 7
7
Rest

 
 

Advanced Level 3000 Meter, 3200 Meter and Two Mile Pre Season Training

This advanced schedule is for experienced runners that have been competing in the 3000 meter, 3200 meter or two mile distance for one or more years.

Week 1

Day
Workout
1
Run 3 miles at an easy pace or about RPE 5
 
One set of lower leg conditioning
2
Run 2 miles at a moderate pace or RPE 7
3
Run 3 miles at an easy pace or RPE 5
 
One set of lower leg conditioning
4
Run 6 x 400 meter repeats at a hard pace or RPE 9. Rest between each repeat for 2 minutes
5
Run 3 miles at an easy pace or RPE 5
 
One set of lower leg conditioning
6
Run 3 miles over hill or rolling terrain at a moderate pace or RPE 7
7
Rest

 

Week 2

Day
Workout
1
Run 5 miles at an easy pace or about RPE 5
 
One set of lower leg conditioning
2
Run 3 miles at a moderate pace or RPE 7
3
Run 6 miles at an easy pace or RPE 5
 
One set of lower leg conditioning
4
Run 8 x 400 meter repeats at a hard pace or RPE 9. Rest between each repeat for 2 minutes
5
Run 6 miles at an easy pace or RPE 5
 
One set of lower leg conditioning
6
Run 4 miles over hill or rolling terrain at a moderate pace or RPE 7
7
Rest

 

Week 3

Day
Workout
1
Run 6 miles at an easy pace or about RPE 5
 
One set of lower leg conditioning
2
Run 4 miles at a moderate pace or RPE 7
3
Run 6 miles at an easy pace or RPE 5
 
One set of lower leg conditioning
4
Run 10 x 400 meter repeats at a hard pace or RPE 9. Rest between each repeat for 2 minutes
5
Run 7 miles at an easy pace or RPE 5
 
One set of lower leg conditioning
6
Run 10 x 400 meter repeats up a steep hill. Recover by jogging back down the hill.
7
Rest

 

Week 4

Day
Workout
1
Run 8 miles at an easy pace or about RPE 5
 
One set of lower leg conditioning
2
Run 6 miles at a moderate pace or RPE 7
3
Run 6 miles at an easy pace or RPE 5
 
One set of lower leg conditioning
4
Run 8 x 800 meter repeats at a hard pace or RPE 9. Rest between each repeat for 2 minutes
5
Run 10 miles at an easy pace or RPE 5
 
One set of lower leg conditioning
6
Run 5 miles up a steady hill of moderate incline or on a treadmill at 5% incline. Run at a moderate pace or RPE 7
7
Rest

 

 

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