3000m/2 Mile Training Plan Level 5


In this 12-week 3000m/2 Mile training plan, I’m including the training sequence that I’ve successfully used with my high school runners, my collegieate runners and pro runners. In fact, this plan is perfect for experienced high school/collegiate runners. You’ll develop stamina, speed, sprint and leg turnover in this program. I’ll also have you do several goal pace workouts and pre-race time trials and/or tune up races. You’ll also develop the mental toughness required for racing all out. Before starting, you should be able to run 45-60 minutes on your regular runs and at least 75-90 minutes on your long runs.

For each and every run, I’ll provide the exact pace range for each run/workout (integrated from the McMillan Running Calculator) and will advance the paces as you progress through the training plan so you are always optimally challenged. I’m also making your plan really flexible so it can flow with your life. You can easily move runs around based on your life schedule.

In addition to the run training, I’m also going to have you perform our strength training routine that syncs with your run training as well as my form drills to help you improve your running form and learn to run fast. These “”prehab”” programs are included with your plan and build you into a strong, supple, injury-resistant runner.

Runs/Week: 4-7. Key/Hard Workouts/Week: 1-2.

Need more weeks? Suggested Training Cycle:
-Base Training Plan: adds up to 8 weeks
-Hill Module: adds up to 6 weeks (opt.)
-3000m/ 2Mile Training Plan: 12 weeks