Running three kilometers - the middle distance included in the program of the Winter World Championships in Athletics. At the same time, at the summer championships, as well as at the Olympic Games, “smooth” 3000 meters do not run. They run only the steeplechase, or the obstacle course at a distance of 3 km.
The world record for men belongs to Kenyan runner Daniel Komen, who covered this distance in 7.20.67 m. For women, the world record belongs to Wang Junxia, who ran 3 km in 8: 06.11 m.
Concerning discharge norms, then men need to overcome this distance in 10.20 minutes for the 3rd category, 9.40 minutes for the 2nd, and in 9.00 minutes for the first. For women, the standards are as follows: 3rd grade - 12.45, 2nd grade - 11.40, 1st grade - 10.45.
Running tactics for 3 km
As in many other medium distances on a three-kilometer course, it is necessary to correctly decompose forces. Professional athletes run the first part of the distance more slowly than the second. For fans, it is very difficult to repeat this, but one must strive. It is necessary to try to cover the first and second halves of the distance in approximately the same time. If you do not know your strengths, then start slowly, and see from the distance whether this pace suits you, or if it is worth adding.
Finishing acceleration should be started no later than 400 meters to the finish line.
3K Running Workout
Preparation for running on medium and long distances, including 3 km, should consist of so-called training cycles.
Each of these cycles is responsible for its own type of load.
This is how the preparation cycle looks like:
- Base Period... During this period, the training is based on slow races from 3-5 km to 10-12 km, as well as strength training, which should be carried out once a week. This cycle should last about 30 percent of the time that you have before the competition or passing the test.
- Intensive period... After recruiting the so-called running base in the first period, it must be translated into quality, that is, into special endurance. For this, in the second intensive period, the basis for preparation becomes interval training and crosses in a tempo mode at a pulse rate of 90-95 percent of the maximum. At the same time, slow crosses should still be about half of your workouts. This period should also last about 20-30 percent of the preparation time.
- Peak period... Here, strength training is completely eliminated, and interval training is added instead, but already of speed qualities. That is, it is necessary to run segments of less length, with more rest between runs, but also at a higher speed. Sections of 100-200 meters are perfect
- Lead period... The so-called "eyeliner" should begin a week or two before the start in order to gradually reduce the load and bring the body to the main start in full readiness. At this stage, it is necessary to reduce the number of intervals in interval training, exclude speed intervals or leave them in an amount of no more than 2-3 times per workout, remove tempo crosses and strength training, but leave crosses at a slow pace.
You can watch more details about how to train a week before passing the test in one of the video tutorials on this YouTube channel: http://www.youtube.com/channel/UCePlR2y2EvuNTIjv42DQvfg.
It is very useful to run uphill sections. Find a hill near you, 100-200 meters long, and run into it ten times so that the pace of each run is approximately the same.
Rest between sets for 3-4 minutes.
More articles to help you prepare for your 3K run:
1. Standards and records for running 3 km
2. What is interval running
3. Running technique
4. Running Leg Exercises
General physical training
To run well 3000 meters, it is necessary, in addition to running, to have strong leg muscles, so it is imperative to do a set of physical exercises to strengthen the hips, feet, and calf muscles.
These exercises include: jumping rope, leg squats, pistol squats (squats on one leg), jumping from one leg to another, and many others.
It is imperative to pump the press, which is very important for running.
General physical exercise can be alternated with running, or devote only a certain period of time to them. But two weeks before the competition, OFP must be stopped completely.
In order for your preparation for a distance of 3 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/
