How Far Is 3000 Meters?

woman running on a track

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A distance of 3,000 meters is approximately 1.86 miles or 3 kilometers. The 3,000-meter run is a middle-distance track event in track and field competitions. It is also a distance sometimes offered for charity walks and fun runs. In 1984, 1988, and 1992, the 3,000-meter was an Olympic event for women; in 1996, the event was changed to a 5,000-meter run (already an Olympic event for men). The 3,000-meter steeplechase is still an Olympic event. Competitors must navigate five barriers, including a water jump.

3,000-Meter Track Runs

Most competitive 3,000-meter races are run on a track; it's not common to find 3K road races. A lap of most running tracks is equal to 400 meters, so it would take 7.5 laps to equal 3,000 meters. Some American high schools actually feature the 2-mile race (eight laps of the track) in their track and field competitions, rather than the 3,000-meter race.

3,000 Meter Times

  • Men's World Record: 7:20:67
  • Women's World Record: 8:06:11
  • Elite Men: 8 minutes or faster
  • Elite Women: 9 minutes or faster
  • Racewalkers: 15 minutes
  • Brisk Walk: 25 minutes

Training Schedules for the 3,000-Meter Event

If you'd like to improve your time in the 3,000-meter event or you're hoping to build up to running 3,000 meters without stopping, here are some training programs and tips. Although these schedules and tips are for different distances—including 1 mile, 2 miles, and 5K—they can still help you improve your 3000-meter times.

  • 4-Week Beginner Program to Run Two Miles: This four-week training program is designed for total beginner run/walkers who want to build up to running 2 miles. This program is a run/walk to a continuous running program. Each week, you'll make a slight increase to your running distance and a decrease in your walking distance. By the end of four weeks, you'll be able to run 2 miles without stopping.
  • Tips for Running a Mile Without Stopping: If you're trying to run without taking a walk break or feeling like you need to stop completely, it's helpful to start by trying to run without stopping for a mile.
  • How to Run a Faster Mile: Whether you're a high school track athlete, beginner runner, or a masters runner, you can make some small changes to improve your pace.
  • How Experienced Runners Can Improve Their 5K Time: To take your racing to the next level and improve your race times, you may have to make some changes to your training.

By Christine Luff, ACE-CPT
Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach.