This is a generic plan for a male 3000m runner looking to break for the first time or get back to 9:30. This program assumes that the athlete has been training consistently, comes into the program with good base fitness, and has been running up to 6 times a week. The athlete can expect a program that offers one rest/cross training day, a long run, three supplementary easy runs, and two workouts a week (one 3000m specific workout and one aerobic focused workout) Written by Jordan Gusman