Running 3 km is an excellent exercise that allows you to always maintain ideal physical shape. At the same time, it is very difficult to run such a distance well without appropriate preparation. You will need to spend at least a few weeks developing endurance and significantly improving your existing physical performance.

But what if you don’t have this time, if you need to run and show good results right here and now? WITH similar problem very often military personnel called up for military service encounter conscript service, since running 3 km is included in the list of standards that allow us to evaluate the physical data of future defenders of the Motherland. We will try to help you solve it, and also tell you how to run this distance as quickly as possible without serious consequences for your body.

Minimal preparation to help you easily cover a distance of 3 kilometers

The first tip to help you get fit enough to complete a 3K run without problems is to start training for your run early. We are sure that not everyone will listen to him, but we will definitely tell you about how to adapt your body to increased physical activity. This is in your interests - if you know about the draft, you should be prepared to pass the sports standards. Preliminary preparation will allow you not to lose face in front of your future colleagues and not become an object of their ridicule in the coming months.

How to prepare for running standards? Just follow the recommendations below:

• Do a warm-up run every day for 10-15 minutes. After just a few days of such simple and short lessons you will see that your body copes with the load much easier, and your breathing returns to normal;
• Try running your usual distance with special weights. This will significantly increase endurance and improve physical fitness. In addition, running speed will increase significantly;
• do exercises to develop calf muscles, hamstrings and quadriceps. Muscle mass will significantly increase your running speed, and will also increase endurance at distances such as 3 or 5 km.

Is it possible to cope well with the 3 km running standard without such preliminary preparation? Yes, you can. But for this you will need, firstly, to make significant efforts, and secondly, to follow our recommendations.

We run 3 kilometers without preparation

If you didn’t play sports after school, and also ignored all the tips listed above for preparing for the standards, then passing them will be much more difficult. Running 3 km takes a lot of energy and requires endurance. So we'll give a few useful recommendations that will help you cope with such a difficult task:

• be sure to do a warm-up immediately before going out treadmill. Just a few simple exercises performed at a fast pace will warm up your muscles and allow you to cope even with heavy physical activity;
• Don't dress too warmly. While running, you will heat up in any case, but fairly heavy winter clothing can significantly increase the load;
• It is best to start the distance approximately 40-60 minutes after eating. Otherwise, you will feel serious discomfort and will not be able to even out your breathing;
• hurry up slowly. At a distance of three kilometers, you shouldn’t immediately waste your energy trying to take the lead. Start the distance with an easy and calm run, do not rush anywhere, so as not to immediately lose your breath. Using this approach, you will be able to save maximum energy by the end of the second kilometer and speed up significantly;
• breathe correctly. Ideally, for each step there should be one short inhalation and an equally short exhalation. When you pick up speed, it is better to exhale as sharply as possible - then the lungs will draw in air themselves, making the task as easy as possible for you;
• to minimize negative impact on the body, which may result from lack of habit, do not stop immediately after completing the distance. Run another 300-400 metro, gradually slowing down the pace and restoring your breathing.

A person strives for perfection, and this is not only about behavior and culture of life. IN modern society The sport has reached a high level and is slowly climbing higher and higher. Today it is fashionable to play sports, but not to follow fashion is stupid. Therefore, any novice athlete is interested in keeping up and trying to surpass people with similar interests.

The most popular sport for last years Millions of the planet's inhabitants have taken up running. Not surprising, since jogging does not require the purchase of a membership. Gym or expensive equipment. All you have to do is get a pair of sneakers, which are probably hidden in the closet, and go to the nearest park.

As practice shows, the first runs are difficult, and many people give up after a few attempts. If you are not a timid person, then I suggest you study a few points that will definitely improve your running.

Improving movement technique

An experienced coach will tell you that running technique must be learned from a very young age. This proves the importance of technique in achieving results. An adult can master the basic elements of technology alone in one or two months. If an instructor joins the training, then 4-6 lessons are enough.

It is worth remembering that there is no ideal running technique that would exactly suit every person, regardless of his height, weight, other anthropometric data and physiology. Each person is unique in their own way, and therefore technical training is individual for all athletes.

Mastering running technique involves performing exercises in place and in motion. In this case, the learning of each element begins with a smooth repetition with a gradual increase in the frequency of movements.

Hand movements in running, they are performed along the ribs in the direction forward-inward and backward-outward. The elbows are bent and form an angle of 90 degrees, the hands are clenched into a fist, the thumb grips the index finger. While working the arms, the shoulder girdle is relaxed, the neck is not tense.

Note!

There is a direct relationship in the work of the arms and legs - frequent movements of the arms encourage the legs to move faster. Therefore, an exercise to improve technique is to imitate the work of the hands in place.

Take the position: legs slightly bent at the knees, left leg one foot in front of the right. Right hand in front, left behind. Perform at a slow pace and gradually increase the speed of movements.

Leg movements are an important condition mastering technology. If the legs work correctly when running, then the athlete moves with high efficiency. Particular attention is paid to the height of the knees. An easy run involves running at a minimal incline, which saves energy and allows you to run longer. If it is necessary to gain speed, then the angle of the knees becomes higher.

To simulate the movement of legs in place, I suggest trying two options:

1. Start running in place, raising your knees high. Gradually increase the frequency of movements, involve the work of your hands.
2. Perform a simulated run with minimal knee lift. There is no need to increase the frequency of movements; the arms work at the same pace as the legs. This exercise is called “wrinkling run”.

After trying the exercises on the spot, go outside and repeat in motion. At the first stages of learning a technique, it is necessary to control every movement performed and correct mistakes in a timely manner.

Increasing speed capabilities

When the famous sprinter Usain Bolt set a record in the 100 meters, his top speed was recorded at 44.1 km/h. Since then, this figure has been accepted as the best result of humanity in determining speed capabilities.

Sprinters use a wide variety of exercises in their training. We will carry out only the 3 most effective options that will help you get closer to the peak result of human capabilities.

• Run in place. An exercise known to us that was used to master running technique. Now with its help we will increase our running speed. Get into a comfortable starting position and run in place with maximum frequency of movements, actively working with your arms. Knee height 90 degrees. Try to perform the exercise not only on speed, but also on technique. Continue for 15 seconds, then rest for 10 seconds and repeat.
• Run across the line. We need to mark the line in any convenient way (draw, imagine). Now we step over the line and back at maximum speed. Perform for 20 seconds, rest time is the same as in the previous exercise.
• Running on one leg. A technically difficult exercise that will not only strengthen the ability to run, but will also increase our speed capabilities.

The exercise consists of running on one leg and moving your arms. That is, we always lift one leg, but our arms work as if we were running on two legs. Execution time is 15 seconds, rest duration is the same.

The correct execution of the exercises can be seen in the following video:

Extending your running time

What person doesn't want to be able to run for a long time? After all, this skill is reflected not only in sports, but also Everyday life. If you have the strength to run 10, 20, 30 kilometers, then running to the bus or going up to the 9th floor without an elevator will not be difficult.

There are 3 great ways, which will allow you to increase your endurance and forget what fatigue is under light loads.

1. Slow running. Surprisingly, to learn how to run for a long time, you don’t have to rush somewhere. It is enough to spend 30-60 minutes of your time jogging, but do it at a slow pace. The fact is that slow running loads our muscles more, as a result of which the total load is much higher. On top of everything else, the leisurely pace - worst enemy fat
2. Interval running. This method was used in his training by Gordon Pirie, who was able to outpace his opponents by half a lap in 800-meter competitions. The key is to change your pace significantly between kilometers. That is, if the first kilometer is covered in 3 minutes 50 seconds, then the second is 20-30 seconds faster, the third is slower again, etc.
3. Weights. And although little time is devoted to training with additional weights when preparing runners, their effectiveness cannot be denied. By attaching special weights to the athlete’s arms and legs, the minimum threshold strength needed to run. In other words, weights help train exactly those muscles that are directly involved during running.

Pay attention to the execution of technical elements and never stop improving them. Get faster and return to the suggested exercises more than once. Learn to run for a long time and at the end of the most difficult day you will have energy for fun!

Source: https://beguza.ru/kak-uluchshit-beg/

How to run one kilometer to pass the standards

The 1000-meter running distance is considered quite difficult, as it is fleeting and requires high endurance and good speed from the athlete. How to learn to quickly run 1 km in 3 minutes is of interest to many people. To achieve results, it is important to adhere to certain principles and train regularly.

Many people want to learn how to quickly run 1 km, since running has a beneficial effect on our body, improving blood circulation, stimulating material metabolism and improving overall tone.

As well as promoting lung development and strengthening the heart. Regular exercise helps you lose weight and improve your health.

In this article we will tell you how to learn how to quickly run 1 km in 3 minutes and provide a video for clarity.

1 km running workouts

Beginners always lack the stamina to quickly cover the distance, so training should be aimed at increasing running volumes - run cross-country!

It is recommended to run at a distance of 4 to 10 kilometers at a measured pace. You need to chase not speed indicators, but volumes. It is important to run this entire distance without stopping. If you run out of energy and have to switch to a walk, you chose the wrong tempo or swung too far.

To learn how to quickly run 1 km in a month, improving your results, you must learn the basics such as:

The most important!

Of course, if you don’t think about competing or passing the 1 km running standards, but just want to learn how to run 1 km faster, everything will be much simpler.

Depending on the time during which you want to improve your results, you need to run several times a week or daily.

If passing the standard is just around the corner, and you need to learn how to quickly run 1 km in a week, it is better to train daily to better develop endurance.

Acceleration in segments

You can move on to the second stage of training 2-3 weeks after the start of cross-country training. The time has come to run accelerated segments, and it is better to do this at the stadium, timing the time of completing each of the segments. The training program could be something like this:

1. You need to run 5 segments of 200 meters at a speed slightly higher than what you need to qualify for the 1000 meter race. When resting between segments, you cannot stop, but need to walk 100-200 meters in steps.
2. The running ladder is another effective and time-tested exercise. It is necessary to accelerate in segments of 100-200-300-400-300-200-100 meters, resting between segments for 2-3 minutes (we switch to a walk).
3. Five segments of 300 meters at the speed you want to develop in a kilometer run.

This is a program consisting of sample exercises, but there are many others. You need to understand the principle of training, and then you can create programs yourself.

Fartlek is a cyclic interval run for developing endurance. Start your training with a cross-country run of a few kilometers and after covering the first 500 meters with an easy jog, speed up for the next 100 meters and then switch to a walk.

Having covered 50 meters and slightly reduced your heart rate, switch to an easy run and finish the cross-country.

Depending on your fitness level, the duration and speed of the acceleration may vary, and the recovery walking time may be reduced.

How to prepare for the 1 kilometer run standard

Two weeks before the test, for which you decided to learn how to quickly run 1 km in 3 minutes, you need to try to run the distance at speed. The running tactics are something like this:

1. Active acceleration from the start to 30-50 meters, allowing you to take a comfortable place in the race and accelerate. During this period you will not lose strength, but you will be able to gain a few extra seconds. Next, slow down slightly and find a comfortable pace. The main thing is to slow down smoothly, and not suddenly stop after the starting acceleration.
2. Once you find your pace, stick to it until the last segment. The point is to run most of the distance at a speed that doesn't drain you of all your strength. If you run too fast, you will run out of energy, and if you run too slowly, you will waste time. your body should tell you what pace is best.
3. Approximately 150-200 meters before the finish, you need to accelerate, and 60-100 meters into the finishing spurt, giving your all.

During the last week before the test, you should rest well. You can train using this program:

1. On the first day you need to run 5-6 segments of 100 meters at the stadium.
2. In the second, run a distance of 3-5 km at an easy pace.
3. Do a warm-up, but don't run.
4. Run 4-5 segments of 60 meters at a speed slightly higher than you plan to run during the competition.
5. Run 100 meters at speed a couple of times.
6. The day before the test, do a light warm-up and do not run.

How to improve your 1 km running result

To improve your athletic performance in the 1 km run, you will need diligence and desire. Exercise regularly, ignoring fatigue and pain. Remember the following rules:

1. Try to run every other day so that your body gets used to the new loads. In a week, the chosen distance will be easier for you, you will get rid of excess fat and develop endurance.
2. Buy comfortable sports shoes and change them regularly - at least once every six months.
3. Warm up thoroughly before exercise to tone your muscles.
4. Drink water during your workout to avoid dehydration.

Now you know how a girl or a man can learn to run 1 km in 3 minutes, so you can cope with passing one or another standard.

Source: http://www.sportobzor.ru/kak-nauchitsya/kak-nauchitsya-begat-1-kilometr.html

5 Ways to Improve Your Running Performance

1. I can't keep up my running pace.

If you are unable to maintain your running pace after the first 5-10 minutes, it may be due to insufficient “warming up” the muscles.

Your body needs to get used to the sudden physical exertion that running brings, whether you run in the morning after eight hours of sleep or after work after spending most of your time sitting in one place.

So it would be a great idea warm up before a run by performing warm-up exercises. You can also start your workout by jogging, increasing your pace after 5-10 minutes.

2. I don't achieve success in training.

If you're trying your hardest but not getting the benefits from your workout, your running program may be ineffective.

A suitable training program consists of various stages, aimed at optimizing your running pace and gradually improving your performance. In addition, such a program allows you to move towards a difficult but quite achievable goal.

Create your training plan with MYASICS.RU! http://myasics.ru

3. I feel sluggish while running.

Helpful advice!

When you run, you lose a lot of fluid due to sweating, which can result in dehydration. Even mild dehydration reduces your endurance and performance, and slows down the body's recovery process after exercise.

You need to figure out how much water you should drink. It's easy to figure out what you need to drink more water if your urine becomes more concentrated, darker, and comes out in small amounts.

One way to solve this problem is measure your weight before and after a run. The resulting difference is the volume of fluid that you need to replenish.

Keep in mind that your body does not retain all the fluid you consume, so drink about 1.5 times more water than the amount of fluid you lost.

4. I often get injured.

Running injuries occur due to many factors, and solutions are often not easy to find. However, you can rule out the most common causes of injury. The first question you should ask yourself is: Do your running shoes fit you?

Wearing shoes that are inappropriate for your pronation pattern, type of exercise, and the surface you run on can lead to injury.

Our experts at the store you choose will help you choose the shoes that best suit you based on the above parameters. They will study your feet and gait and give advice on choosing the right shoes.

5. I get very cold when I run.

Suitable running clothing is the key to a comfortable workout. If you are too cold or too hot, it will affect your results. That's why running clothes should help support comfortable temperature your body.

Note!

If you feel cold during the first 5-10 minutes of your run, this is normal as your body is still warming up. Therefore, do not make hasty conclusions: and do not take off your clothes while jogging - this is the last thing you want.

When going for a run on a cold day, you can protect yourself from wind and bad weather with the Long sleeve Windstopper Top T-shirt and tights from the same series.

Source: https://www.asics.ru/running/knowledge/5ways/

Your top ten. training in the preparation scheme

Greg McMillan is a runner, coach and running physiologist. long distances.

For the past 2 years, Greg has been paired with the outstanding coach Gabriele Rosa, who has trained such great stars as Paul Tergat, Moses Tanui and Margaret Okayo. Greg is distinguished by his ability to constantly improve his techniques and teach himself.

Greg McMillan's personal achievements:

5000m – 14:55

10000m – 30:57

Half marathon - 1:10:28

Marathon - 2:31:58

in 2009 - winner of the trail marathon among veterans in the USA

Achievements as a coach

Coach of the US track and field team for the 2008 Olympics

Coach of athletes who participated in the Olympic trials in 1996, 2000, 2004 and 2008

USA Track and Field Coach for the 2001, 2003, 2005 and 2009 World Championships

How to set a personal best on 10k

I have already run an incredible number of 10K races and trained countless athletes for this type of race. I discovered one exercise for myself and my athletes, by doing which you can improve your 10km time.

But this is not an easy exercise at all, and you may not be able to do it correctly right away, so you need to prepare and first work according to the preliminary plan given here. This plan, combined with basic training, gives you hope for a personal best.

The best workout before 10K: 3 times 2 miles (1 mile = 1.6 km)

If you can run 3 x 2 mile intervals at the speed you would like to run a 10k 1-2 weeks before the event, you will be fine. If you have time, prepare yourself to do this workout. Preparatory classes in themselves are a very good preparation scheme for the competition.

Preparatory training No. 1: 6 X 1 miles

8 weeks before the race, include this activity in your plan: Run 1-mile intervals 6 times at the speed at which you plan to run the 10k. Between intervals, run slowly - jog, 3-4 minutes. Don't be surprised if this is very difficult for you.

Many athletes at this point may doubt the achievability of the goal, but trust me: you just need to complete this workout, handle it, and you will be ready.

Here's what I think helps: focus on your goal and don't try to do more than you should or faster than you should.

Some runners try to “overwork” by running the interval faster than the speed they are aiming for in the 10k, but this will not have any effect. Stick to a clear goal and maintain speed. Your task is to endure this training and bring it to the end.

Preparatory workout #2: 2 miles + 4 X 1 mile

Do it 6 weeks before your 10K race. Do this: First, run 2 miles at 10k pace, then rest for 5 minutes at a slow jog, then do 4 mile intervals with 3-4 minute rest breaks. This way, just like in the first workout, you will get 6 miles (about 10K) at the speed at which you planned to run the 10K.

Preparatory Workout No. 3: 2 X 2 miles + 2 X 1 mile

Four weeks before the race, training gets a little more challenging again. This time you start with 2 x 2 mile reps at your race speed. Again, each recovery run break between intervals should be 5 minutes. Then do 2 1-mile intervals with 3-minute breaks in between.

By this point, you should already feel more or less ready to compete. Your body and mind will be ready to cover 10 km at a certain speed, even with rest breaks. If, as before, you suffer too much already in the first interval, then your speed goal is too ambitious.

You need to reconsider it.

The world's best 10k workout:

The most important!

Once you've done all this work, you're ready for the main workout. I recommend doing it 9-12 days before the competition to allow enough time to recover before the competition. Start with your usual warm-up (in general, you should always do a warm-up). Then run 3 x 2 mile intervals at race speed.

Intervals should be separated by 5 minute rest periods. Prepare for this workout the same way you would prepare for race day. Eat well the day before the event, drink plenty of water, and wear the same clothes, shoes and equipment you plan to take to the competition.

Try to also do this training during the time when the competition is planned.

Additional workouts.

Since you will do these workouts every second week, in the remaining weeks you need to do other important ones. training plan classes. Take short intervals maximum speed(200-400m).

If in the intermediate weeks you do short intervals at a speed that is faster than your race speed, you will find it easier to run a long interval the following week at a slower speed.

Here is an approximate schedule for 8 weeks to prepare for the 10th. In this schedule I only give the main workout of the week. The rest of the mileage you can build yourself depending on your data and habits. Follow standard scheduling rules, leaving a day off for a long run.

WEEK KEY TRAINING AND NOTES

1 6 x 1M 3 minute rest between reps

2 10-12 x 400m, do 400m repeats at your best 5k speed, with 200m jogs in between.

3 2M + 4 x 1M between 2 mile repeats, 5 minutes rest, between mile repeats - 3 minutes rest

Helpful advice!

4 3M High Pace Run (5ka) One of the simplest methods for predicting your 10k time is to take your 5k time, multiply by 2 and add 1 minute. So, are you ready to achieve your goal of 10th?

5 2 x 2M + 2 x 1M between 2 mile repeats, 5 minutes rest, between mile repeats - 3 minutes rest

6 20-24 x 200m Run 200 meters at your 5k speed, resting 200 meters between intervals.

7 3 x 2M Rest 5 minutes between intervals

An excellent result is considered to be the ability to fulfill the GTO standard, that is, to run 3 km in 12 minutes. However, I would like to immediately clarify that only trained athletes who regularly run and without bad habits can achieve such a result.

For these types of results, runners need to focus on training speed, oxygen use efficiency, and aerobic strength. General recommendations will help you learn how to run 3 km in 12 minutes:

Get rid of excess weight

Before you start running... People usually think that running will burn you overweight, and this is true, but excess weight will create enormous stress on the joints and cardiovascular system, which will lead to irreparable harm to health. Therefore get rid of excess weight before running is a vital necessity.

All the stories about how they burn extra pounds while running are silent on one important detail - the heroes of such stories initially weigh less than 80-90 kg. Meanwhile, heavy weight kills runner's knees. So you will have to get rid of extra pounds. Just not by running, but by using a carefully thought-out diet and walking.

Strengthen your cardiovascular system

Without a strong heart there can be no talk of endurance. And without developed endurance there is no point in talking about running. Strengthen your heart by doing a lot of cardio. They will help you understand how best to use your energy and learn how to run 3 km in the allotted time.

Each of the programs listed below is scheduled for a week. This week of the program must be repeated without changes for 6-10 weeks until the result necessary to move on to the next program is obtained.

1 day: 5 km run, speed

Day 2: run 1 km in the minimum time. Only 3 repetitions between sets, spending only 1 minute on rest

Day 3: 5 km run

Program “I’m no longer suffocating” - 3 km in 13 minutes

This program adds quality training and increases your mileage. Before the race, be sure to warm up well and make it a rule to end your workout with a cool-down and stretching.

1 day: run 7 km, at speed

Day 2: Run 1 km in minimum time. We perform 3 repetitions, resting only 1 minute between sets.

Day 3: Run 500 meters in minimum time. We do 8 repetitions, walking 1 minute between them at a fast pace

Program “I'm on target” - 3 km in 12 minutes

This level of the program, as a rule, turns out to be the most difficult. The first two programs were only concerned with preparing the body for this work. The total mileage does not increase, since the proposed exercises are already quite demanding. In this case, excess load will only cause harm.

The “I’m almost there” program contains so-called “interval training” - alternating high and low intensity intervals physical activity. In our case, this is changing from running to squats and returning back to running without rest. Alternating intervals allows you to work at the maximum limit of your strength and save valuable time.

1 day: running 7 km at speed

Day 2: Run 1 km in minimum time. We do 4 repetitions, with only 40 seconds of rest between sets.

Day 3: Run 500 meters in minimum time. We perform 6 repetitions, between which we walk at a fast pace for 40 seconds

4 day: Run 1 km in minimum time. We do 3 repetitions, between repetitions we squat without weight - 30 times.

Program “I Want More” - 3 km in 11 minutes

The final program is aimed at creating a symbiosis of the results of previous training, existing experience and your strengths. Particular attention should be paid to recovery after training. You shouldn’t increase your training loads on your own, just do the planned high-quality exercises.

Do not increase or decrease the intensity of your training. The best approach is considered to be reducing the load, that is, reducing the amount of work takes precedence over reducing the speed of the runner. This program features an excellent fat burning exercise aimed at increasing endurance.

The burpee technique involves getting into a squat position with your palms on the floor in front of you. Then we jump back with our legs so that the body is in the same position as during push-ups. Next, we do push-ups from the floor and without pauses return to the previous squat position. After this, we jump up as high as possible and stretch our arms up.

1 day: running 5 km at speed. After completing the distance, without stopping, do 50 burpees.

Day 2: Run 1 km in minimum time. We do 3 repetitions, between which we squat without breaks - 40 times

Day 3: run 400 meters, then do burpees – 10 times. We make 8 circles, trying to spend as little time as possible.

4 day: Run 500 meters in minimum time. We perform 6 repetitions. Between approaches we walk at a brisk pace for 40 seconds.

5 day: run 1 km in minimum time, 3 repetitions. Between repetitions we walk 40 seconds at a fast pace

Style Summary

Anyone can master our programs; they just need to approach their implementation properly. Follow the instructions, choose quality shoes, train regularly, be honest with yourself, complete the programs with maximum dedication and the results will pleasantly surprise you.

Running is considered one of the most accessible sports, since it does not require specially equipped halls or grounds - you can run in a nearby park. Beginners do not require any special skills or special training for running, but if you want to reduce the time to cover the distance to 12-13 minutes or faster, you will have to take a responsible approach to training.

How to learn to run fast from scratch

How to learn to run 3 km fast is of interest to many people. There is nothing supernatural here, but there are certain rules that you need to adhere to:

1. Start running short distances at a calm pace. At first, even 1 kilometer is difficult for an unprepared person. At each subsequent workout, increase the distance covered by 100 meters.
2. To learn how to run 3 km in 10 minutes, you need to breathe correctly. Start running at a slow pace, maintaining even breathing, and after a few workouts you will be able to run without losing your breath. At the end of the race, speed up.
3. Arrange training at a convenient time, taking into account your schedule. You can run in the morning and evening - as you wish.
4. Don't be lazy. After several workouts, your passion may disappear, but try not to skip jogging, otherwise you will become lazy and quit this sport.
5. Train regularly, but not every day - two or three times a week is enough. This way your muscles will recover and get used to new loads.
6. Take the player for runs and load it with your favorite music. A positive attitude will help, and you will receive an additional boost of energy, which will help you cover the distance faster.
7. How to learn to run 3 km in 11 minutes interests many, but some do not realize the role comfortable shoes and workout clothes. Pay attention to the selection of uniforms Special attention. You can read about that on our portal.

How to eat properly to run long distances quickly?

How to learn to run three kilometers quickly without a charge of energy? This is not possible, so it is important to take care of your diet. Before training, you should fill your body with proteins and carbohydrates in a ratio of 1 to 3. Avoid fiber and fat before jogging, as horses can cause stomach problems. The volumes of portions eaten depend on when the workout starts:

1. If your run is two hours away, you can eat a serving of fruit and a few peanut butter sandwiches.
2. When you have an hour left before your 3K run, limit yourself to orange juice with a light protein meal.
3. A few minutes before training, you can eat a handful of nuts or some dates. The glucose present in them will quickly penetrate into the bloodstream, and the body will convert it into energy in just 15 minutes.

Be sure to take water with you when going for a run. Fill your body with fluid, which it actively loses when running. If the run lasts more than an hour or is intense, you can have a light snack by consuming 30-60 g of carbohydrates. It all depends on your goals, situation and your body weight.

Within half an hour after a 3-kilometer running workout, you need to eat a portion of food containing proteins and carbohydrates in a ratio of 1 to 4 or 5. Even carbohydrates that are recommended to be avoided at normal times are allowed:

• White rice;
• pasta;
• chocolate bars and sweets.

These products will replenish lost energy in no time.

How to develop endurance in a 3 km run

The chosen distance will require you to be able to distribute your strength. To learn how to run 3 km in 12 minutes in a week or month, you need to actively work on your endurance. Many beginners make the common mistake of trying to gain speed over long distances. This contributes to rapid fatigue and leaving the treadmill. Before starting long-distance races, you need to take long walks.

Don't try to make your stride longer when running - do everything naturally. Do not forget that correct technique running requires maintaining posture. Anyone who runs with a slouched back will never achieve high results. With correct posture, even at first you will be able to run a 3 km distance in 13-14 minutes, as you will save energy.

To learn how to quickly run 3 km against the clock, you need to learn how to breathe correctly. There is one soldier's method: breathing should be in the rhythm of 2 inhalations - 2 exhalations. Don't strain your diaphragm to avoid side pain. Exist effective exercises to develop endurance:

1. Run at a slight incline up to 8 degrees. Try to take up to 30 steps in 20 seconds, and the duration of the uphill run should be at least 20 minutes.
2. Alternate running on flat terrain with running uphill. The ascent time can be equivalent to the time of running on flat paths. For example, for a 40-minute workout, spend 20 minutes running uphill.

Training programs for running 3 km

You can solve the problem - learn to run 3 km in a month different ways, depending on the goal. So, some people are satisfied with the result in 15 minutes, while others want to do it in 9-10 minutes. There are special training programs for this.

Program 3 km in 15 minutes

Before starting training in this program, you should prepare a little and learn how to overcome a 3-kilometer distance. The duration of training for this program varies between 6-10 weeks, after which you will be able to achieve results and switch to the next level.

• day one: speed run - distance 5 km;
• second: covering 1 km in the shortest possible time. You need to do 3 runs with a rest of about a minute between them;
• third: 5 km run.

Program 3 km in 13 minutes

Training on running quality has been added here and the mileage has been increased. Before jogging, thoroughly stretch your muscles, and at the end, cool down and stretch:

• day one: speed run for a distance of 7 km;
• second: covering 1 km at speed (3 approaches with a rest of 1 minute);
• third: running 500 meters at speed (a total of 8 approaches, between which you need to walk at a fast pace for a minute, restoring your breathing).

Program 3 km in 12 minutes

This is the most difficult program - the previous two only prepared your body for difficult work. The total distance does not increase, since the exercises are already quite difficult.

The program, which will teach you to run 3 km in 12 minutes, is based on interval training, which involves a combination of high- and low-intensity physical activity: jogging followed by squats, and then running again without rest. Alternation allows a person to work to the limit of their capabilities, saving time.

• day one: 7 km run;
• second: running a kilometer at speed (4 sets with a rest of 40 seconds);
• third: speed run of 500 meters (6 repetitions with a rest of 40 seconds, during which you need to walk at a fast pace);
• fourth: running a kilometer at speed (3 sets, and instead of resting, 30 squats).

Program 3 km in 11 minutes

The final program will help you learn to run 3 km in 11 minutes. Pay special attention to post-workout recovery: do not increase the load too actively, but perform all planned exercises as efficiently as possible.

The program uses a unique technique that helps burn fat and develop endurance. The technique of its implementation involves the adoption sitting position with your palms on the ground in front of you. After this, you need to jump out so much that the body is in a position similar to push-ups. Then push up from the floor and immediately assume the squat position as before. Next, jump up and reach your hands towards the sky.

• day one: 5 km speed run (after completing the distance, do 50 burpees without rest);
• second: running 1 km for a while (3 repetitions, between which we do 40 squats);
• third: 400-meter run, followed by 10 burpees (8 laps that need to be run at speed);
• fourth: 500-meter speed run (6 repetitions with a break in the form of a quick step for 40 seconds);
• fifth: running a kilometer in shortest time(3 repetitions in total).

Now you know exactly how to learn to run 3 km in 2 weeks, a month or more. It all depends on what standard you want to meet, as well as on the quality and regularity of your training.