The running distance of 2 km is not an Olympic sport. However, running at this distance is actively used at various sports and athletics competitions between schoolchildren, students and employees of various enterprises. In today's article, you will learn the basic principles of preparing for a 2K run. You can see the standards for running for this distance HERE
How many times to train for a 2K run
Optimal for amateurs will be 5 workouts per week. This will be enough to steadily progress, but at the same time not enough to bring your body to overwork, subject to the correct alternation of loads.
If you have the opportunity to train 6 times a week, then this 6 day can be used as a day for additional strength training, or a day for a slow recovery cross.
If you only have 3 or 4 training days per week, then you will have to combine strength training with a treadmill. For example, do 1 or 2 series of general physical training immediately after a slow cross.
If you do not have the opportunity to train even 3 times a week, then it will be difficult to guarantee progress, since 1 or 2 trainings per week will not be enough for the body to start adapting to the loads.
Preparation plan for a 2K run.
Running for 2 km refers to medium distances. Therefore, the main types of training to improve performance will be crosses and interval work to improve VO2 max. You will also need to work on speed and do strength training.
So, let's look at approximate training plans, depending on the number of training days per week:
3 workouts per week:
1. Interval training. 3-5 times for 600 meters with a rest of 400 meters slow jogging. Or 7-10 times 400 meters with a rest of 400 meters slow jogging.
How to properly perform this type of training, read the article: what is interval running.
2. Slow cross 5-7 km. After the cross of 1-2 series of general physical training, which I talked about in this video tutorial:
3. Cross 4-6 km tempo. That is, to run as if in a competition.
4 workouts per week:
1. Or 6-10 times 400 meters each with a rest of 400 meters slow jogging.
2. After cross 1-2 series of general physical training
3. Cross 4-6 km tempo.
4. Crossing 5-7 km at an average pace. That is, not to the maximum of their capabilities. But also not quite easy, as with a cross at a slow pace.
5 workouts per week
1. Or 7-10 times 400 meters each with a rest of 400 meters slow jogging.
2. Slow cross 5-7 km.
3. Crossing 5-7 km at an average pace.
5. Complete general physical training of 3-4 series.
The principles of alternating the load within one week and the entire training period.
The main thing to remember is that after a hard workout, an easy one should always go. Hard workouts include interval training and pacemaking. To light, slow crosses, crosses at an average pace and general physical preparation.
More articles that will be useful when preparing for a 2 km run:
1. Running technique
2. How to start from a high start correctly
3. When to Conduct Running Workouts
4. 2 km running tactics
Every 3-4 weeks, you need to do a week of rest, in which you only run slow races.
Two weeks before the competition, exclude general physical training from the program, and replace it with high-speed intervals of 100 or 200 meters with rest for the same distance, only at a slow pace. Do 10 to 20 reps.
A week before the start, switch to the pre-competition week program.
To maximize your performance in running on 2 km, you need to know the basics of running, such as correct breathing, technique, warm-up, the ability to make the correct eyeliner for the day of the competition, to do the correct strength work for running, and others. You will learn all this from a unique series of running video tutorials, which you can get only by subscribing to the free newsletter by clicking on this link: Unique running video tutorials... These lessons have already helped thousands of people and will help you too.
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