Running for 1 km is one of the main standards in schools, universities, the armed forces of the Russian Federation, as well as when entering military educational institutions. In addition, running for 1 km is included in the delivery of the TRP complex for young men.
This article is intended for those who do not need to break records at this distance. And you just need to fulfill 1 km run standard.
Initial preparation stage
Most people lack the stamina to run 1 km well. Therefore, the first thing to start with preparing for running this distance is to increase running volumes. That is, start running cross-country.
It is best to run 4 to 10 km at a calm, slow pace. In this case, you need to chase volume, not speed. Therefore, even if your running speed is not faster than your stride speed, then it's okay. This will be enough. The main thing is not to forget that cross-country running without stopping. If you do not have enough strength to run during the cross, and you move to a step, then either you have chosen too high a pace or too much distance.
In addition, you cannot just and mindlessly run crosses without knowing the basics of running, because otherwise you can not improve the result, but get injured or overworked. To prevent this from happening, sign up for a unique series of running video tutorials that teach you everything you need to know to get the most out of your running workouts. To get video tutorials, follow this link: Unique running video tutorials ... These lessons have already helped thousands of people and will help you too.
The most optimal amount of workouts for beginner runners is 5 times a week. Such a regime will not lead you to overwork, subject to the basic rules of running, while it will give you the opportunity to train your body as efficiently as possible.
The second stage of preparation is interval training.
After running the crosses for 2-3 weeks, you need to start running stretches and fartlek.
The laps are best run in the stadium to time each lap.
Options for such a workout:
- 5 times 200 meters at a speed slightly higher than you need to run 1 km for offset. Rest between segments - 200 meters on foot.
- Running ladder. 100-200-300-400-300-200-100 meters, the speed should be the same as for a kilometer. Rest between segments for 2-3 minutes.
- 5 times 300 meters at the speed you need per kilometer.
There are many more options. The main thing is to understand the principle of such training.
Fartlek perfectly develops endurance. You need to run it as follows. Start running cross, for example 6 km. Run 500 meters with an easy run. Then you accelerate 100 meters. Then go to step. Walk about 50 meters so that the heart rate is restored to the frequency that was during a light run, and start running again with a light run. And so run the entire cross. Depending on your physical fitness, the speed and duration of accelerations can be increased, and the time for walking and light running can be reduced.
Fartlek is best to run once a week.
More articles to help you prepare for your 1K run:
1. Running rate for 1 kilometer
2. What is interval running
3. How to start from a high start correctly
4. How to run 1 km
The third stage of preparation is the preliminary thousand.
It is advisable to run 1 km to the maximum in training 1-2 weeks before the test. In this case, before that, you must complete the first two stages of preparation.
The tactics for running 1 km are as follows:
Starting acceleration of 30-50 meters, which will give the opportunity to take a comfortable place in the race and accelerate the body from zero speed. For these 50 meters you will not lose much strength, but at the same time create a small reserve. After that, start slowly slowing down and looking for your running pace. The main thing is that you slow down exactly gradually, and not so that you made a starting acceleration, and then it was as if you crashed into a wall and slowed down sharply. This is not necessary.
Having found your pace, you need to keep it until the finish acceleration. The essence of this pace is such that it is the maximum at which you can sustain the entire kilometer. That is, if you run a little faster, then you will not have enough strength. A little slower - you will lose time. Your body will tell you what pace is optimal.
Increase your speed 200 meters before the finish line. And 60-100 meters before the finish, start the finishing spurt, in which you give one hundred percent.
The point of running this 1000 meters a week before the test is so that you have at least a little understanding of how to expand your strength. Accordingly, all the mistakes that you make in the tactics of running on this preliminary kilometer can be corrected during the test.
The day after this race, do only the warm-up complex. You don't need to run that day.
The fourth stage is proper rest.
When there is a week left before the test, you need to give your body the right rest.
6 days before the start, go to the stadium and run 5-7 segments of 100 meters at the speed with which you are going to run a kilometer.
Run an easy cross 3-5 km 5 days before the start.
4 days before the start, you can warm up without running.
3 days before the start, run 4-5 times at 60 meters at a speed slightly higher than you will run 1000 meters.
2 days before the start, run 100 meters 1-2 times at a speed with which you will run a kilometer.
Do a light warm-up at home the day before the start. You don't need to run on this day.
This is important to know!
Before any workout and before the race itself, you need to do a good warm-up. For more information on how to warm up before running, read the article: warm-up before training.
Don't chase other runners. Keep your pace. If you find someone running at your pace, line up behind him and hold on. Running from behind is easier both psychologically and at the expense of the air corridor that he creates.
Eat a carbohydrate meal 2 hours before your race. But not later, otherwise it will not have time to digest.
If the standard is expected to be passed in cold weather, then smear the muscles of the legs with warming ointment.
In order for your preparation for a distance of 1 km to be effective, it is necessary to engage in a well-designed training program. In honor of the New Year's holidays in the store of training programs 40% DISCOUNT, go and improve your result: http://mg.scfoton.ru/
