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Best Way to Improve My 3km Time: Expert Training Plan

Hello, I need to improve my time on 3 kms in 6 weeks. At the moment I run 3 km in about 10:30, but what I need is 09:50 I have never trained in running, I just run! :) I want to know if there are any special workouts, how many times in week, how fast and what distances should I run to get 09:50. And what further training should I do to get an even better result! Thx!

— Einars

Answer by Dom:
Hi Einars, thanks for your question.

Considering you've never really trained in running, you do a really good 3k! In addition to that, you don't do much structured running training. So you've got a reasonable chance of some improvement over the next six weeks.

It's not a lot of time, more is always better, but without a background in running, you can hope to improve running a bit over the next six weeks. Let's hope that it gets you the 40 seconds you need.

It's very hard to give you more than general advice as your exact running background isn't known. If you currently do about 20 miles per week, then suggesting 25 miles per week for the next six weeks would be quite okay. However, if you don't really run consistently then 25 miles per week could force you to do too much and lead you on a path to likely injuries.

Here's how to approach this:

1. How often you should run per week
2. What the cornerstone of your running should be
3. What specific speed workouts you need for 3km
4. How to structure your weekly training
5. Long-term improvements beyond 6 weeks

How often you should run per week

In order to get improvements, running a minimum of three times per week is recommended, four times would be better.

Generally, if you're reasonably untrained, then running three times per week will give you a good base to improve your fitness. However, suppose you're already very used to running three or four times per week? Then, you could add in a fifth and/or sixth session into your routine.

With your description of "I just run" it would be wise to be very careful with doing too much running immediately. Going from "I just run" to running five times per week would risk getting running injuries.

Since you're new to structured training, essential beginner running tips will help avoid common mistakes.

At your level, Einars, if you really want to train like hell for the next six weeks, you are better off considering a modest increase in running and adding more cross-training instead. Bike riding, rowing, elliptical, that sort of thing will all help make you fitter. Basically, whatever you like or is convenient to you would be a good choice to add to your running.

What the cornerstone of your running should be

You'd want the bulk of your running to be easy runs and long runs that help you build your stamina.

The 3k might be short for many long distance runners. It's over and done with in less than 15 minutes. But make no mistake about it. Your endurance, your cardiovascular system is the most important thing in achieving a fast 3k time.

The big irony about middle distance and long distance running is that in order to run fast, you need to run slow. It basically takes a lot of endurance to be able to run fast for that long.

Look, you clearly have speed — your current 3k time is testament to that — but you'd possibly struggle running much further than 3k right now. So, in your training, run slower and further most of the time.

You should aim to keep those easy runs at conversational pace, the pace at which you'd be able to maintain a conversation. That might feel ridiculously slow at first, but it's building the engine that will power your faster times.

What specific speed workouts you need for 3km

In addition to the easy runs and long runs, there should be some faster running you do as well to get ready for the speed required in a 3k.

Once a week, going faster is recommended. With such a short timespan to play with, sometimes being more aggressive and saying that you need to run faster more often might seem tempting. In your case, given you're not used to running training, going fast once a week is plenty.

Every type of workout has its own advantages. So, aim for a mix. Alternating between tempos, intervals and goal pace workouts over the next six weeks is recommended.

So for your specific 3k goal of 9:50, Einars, that works out to 3:17 per kilometre pace. Here's an example of what you could rotate through over the next six weeks:

Week 1 & 4: Faster Intervals - 6-8 x 400m at 3:10 per km pace (78 seconds per 400m), with 90-second walks between.

Week 2 & 5: Slower Intervals - 4 x 1km at 3:45 - 4:00 min per km pace, with 10-minute easy warm-up and cool-down.

Week 3 & 6: Goal pace - 3 x 1km at exactly 3:17 per km pace, with 2-minute walks between.

Additionally, adding some strides to some of your slower, easier runs is recommended. It's an easy, underrated way to add some speed to your easy runs, without making it into a hard workout. Do 4-6 strides of 100m at the end of two easy runs per week.

How to structure your weekly training

Here's what your typical week could look like for the next six weeks:

Monday: Rest or easy cross-training (30 minutes cycling/rowing)

Tuesday: Speed workout (as outlined above) + 10-minute warm-up and cool-down

Wednesday: Easy run, 4-6km at 5:30-6:00/km pace, finish with 4 strides

Thursday: Rest

Friday: Easy run, 4-6km at comfortable pace, finish with 4 strides

Saturday: Long run, start at 5km and build to 7-8km by week 6, all at easy pace

Sunday: Rest or very easy 20-30 minute walk

This gives you 4 running days with one quality session. The total weekly distance starts around 15km and builds to about 20km by week 6. That's manageable progression for someone new to structured training.

Again, this all depends on your starting point. This will do you no good if you are already doing higher mileage and longer sessions. But this type of approach works well with newer runners. The key is consistency rather than heroics. Missing sessions because you're injured or exhausted won't help your 3k time.

Long-term improvements beyond 6 weeks

If you want to get even better results after these six weeks, you'll need to think longer term.

First, build your base mileage gradually. Adding just 10% more distance each week once you've completed this initial program is suggested. Getting to 25-30km per week over the next few months and way beyond after that will give you a much stronger aerobic foundation.

Second, develop your speed more systematically. Right now we're cramming speed work into a short timeframe. With more time, you could do 8-12 week blocks focusing on different energy systems.

Third, as you are doing this, try to be sensible and aim to avoid injuries as a top priority. When you throw yourself into running you can easily get too carried away. You will get a little niggle and may just ignore it. Until it becomes a bigger problem. Consistency is the key to long-term running success.

I know plenty of runners who've dropped their 3k times by minutes in their first year of proper training are common. But that takes patience, consistency, and respecting the process.

The foundation you're building now will serve you well whether you stick with 3k or eventually move to longer distances. If you find yourself enjoying longer distances, 5k running tips will be a natural next step.

40 seconds is a lot on a short distance, but you have the benefit of not having done serious running training, so you might well get there. Above all else, have fun and take care as you embark on a more serious running training program.

Hope this helps. Wishing you the best of luck.
Dom

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