Many athletes strive to fulfill the TRP standard, and more specifically, to run three kilometers in twelve minutes. Both experienced athletes and beginners strive to fulfill such standards, however, as a rule, only trained athletes can achieve such a result.
In order to show such an excellent result, it is necessary to carry out regular running training, eat right, lose excess weight, strengthen the body, and give up bad habits.
Runners who have set themselves the goal of running three kilometers in 12 minutes need to actively train and develop:
- speed,
- oxygen utilization efficiency,
- aerobic strength.
Read about how to plan your workouts, increase your endurance and speed, as a result of which you can run three kilometers in twelve minutes in this article.
General recommendations
Weight Loss
Often people usually think that with the help of running exercises extra pounds will "melt". Of course this is true. But you also need to remember that being overweight can create a very heavy load on the body, primarily the joints of the cardiovascular system.
Therefore, before starting active training and preparing for passing standards or serious competitions, you need to try to get rid of body fat as much as possible. First of all, keeping the correct diet, exercising in the gym, walking on foot will help you with this.
Strengthening the cardiovascular system
The runner must definitely strengthen his heart, because without a strong heart, endurance cannot be trained.
You can strengthen the cardiovascular system, for example, with the help of cardio training.
Among other things, they will help you understand how to better spend your own strength and how to learn to run in a short time of three kilometers.
As such cardio workouts, classes on various simulators are suitable:
- exercise bike,
- rowing machine,
- elliptical trainer.
If you are not a big fan of the gym, then exercise equipment can be replaced by walking or cycling, skiing, boating, kayaking.
Swimming is also an excellent result in terms of strengthening the cardiovascular system. In general, you need to move as much as possible, lead an active lifestyle.
In the evenings or weekends, do not lie on the couch, but be active at every opportunity, preferably in the fresh air. Walk more during the day, forget about transport and elevators, make it a rule to do exercises.
Correct breathing
Effective running will be possible only with the correct breathing technique. Sometimes it allows you to simply finish the distance, not to mention the achievement of high results.
How to eat right?
Taking care of your diet is extremely important. Before training, you need to "feed" the body with proteins and carbohydrates in a ratio of 1 to 3. Also, before jogging, you should give up fiber and fat to avoid stomach problems.
Here are some nutritional tips:
- Two hours before jogging, two hours you can grab some fruit, a couple of peanut butter sandwiches.
- An hour before your workout, you can drink a glass of orange juice plus something light that contains protein.
- If there are a few minutes left before the workout, eat a handful of nuts, dates - they contain glucose,
It is imperative to take water for training.
After training, for 30 minutes, you should eat food where proteins and carbohydrates are contained in the following proportion: 1 in 4 or 5. You can also eat carbohydrates.
Getting rid of bad habits
It is highly recommended to quit smoking. This bad habit is not compatible with running. Only by getting rid of this bad habit can one claim to achieve certain results in sports, in this case, overcoming a three-kilometer distance in a certain period of time.
Development of endurance
There are several effective endurance exercises:
- Jogging in low incline conditions, approximately 5-8 degrees. Within twenty seconds, you should take up to thirty steps. You should run up the hill for at least twenty minutes.
- You can alternate running on level ground with running uphill. For example, 40 minutes along a flat path and 20 minutes uphill.
Tips for running three kilometers
Here are the following rules and tips for training to overcome the 3 km distance:
- You need to start by running for short distances in a calm rhythm.
- Workouts should be carried out at a convenient time, it does not matter - in the morning or in the evening.
- You can't be lazy and skip workouts.
- It's better to run with a player, having downloaded your favorite music.
- Pay special attention to the selection of quality running clothes and shoes.
Workout program for running three kilometers
Below are sample training programs for different categories of athletes - from beginners to experienced and highly trained runners. Remember that a good warm-up is necessary before training, and after running, a cool down and stretching is a must.
Three kilometers in 15 minutes (for beginners)
At this stage, running training should be carried out at least three times a week, and on each of them, cover a distance of three kilometers.
In this program, basic running skills are perfected. The three-kilometer distance at the end of this phase of the training process should be run in fifteen minutes.
Here is an approximate plan for weekly training (in total, there should be from six to ten such weeks in this phase of the training process:
- First day: running at a distance of five kilometers at speed.
- Second day: running a distance of one kilometer in a minimum of time. We do three approaches, between which one minute rest.
- Third day: running at a distance of five kilometers at speed.
Three kilometers in 13 minutes (intermediate)
At this stage of the training program, the classes become of higher quality, to develop more endurance. The distance also increases.
- First day: running a distance of seven kilometers at speed
- Second day: we run one kilometer in a minimum of time. We do three approaches, the rest between which is one minute.
- The third day: we run half a kilometer in a minimum of time. We do eight reps, between which for a minute we go briskly as a rest.
Three kilometers in 12 minutes (advanced)
During this phase of the training process, the number of days for jogging increases to four, the number of kilometers covered remains the same.
Many people call this stage the most difficult. Here, interval training takes place, that is, the alternation of intervals of high and low intensity of physical activity.
For example, running changes to squats, then running again.
Here's a rough workout plan:
- First day: running at a distance of seven kilometers at speed.
- Second day: runs one kilometer at speed. Do four approaches, rest between which is 40 seconds.
- The third day: we run half a kilometer in a minimum of time. Thus, we do six repetitions with a 40-second rest between them (rest means brisk walking).
- Fourth day: we run a distance of one kilometer for a minimum of time. Do three reps, squatting 30 times in between.
Three kilometers in 11 minutes (pro)
So, your goal - three kilometers in 12 minutes - has been achieved. It's time to move on and shorten the time spent covering this distance by one more minute.
At this stage of the training process, which will last for five days, the burpee exercise is involved, which will help you develop your endurance even more. The technique for performing this exercise is as follows:
Sit down, place your palms on the floor in front of you, jump with your legs back so that the body is in the same position as during push-ups. Then we perform push-ups from the floor without, after which we return to the previous squat position. We do repetitions.
Particular attention should also be paid to recovery from running.
So, an approximate workout plan:
- First day: running a distance of five kilometers at speed. After that, without stopping, we do fifty burpees.
- Second day: we run for at least one kilometer. We do three reps, between which we do forty squats.
- The third day: run 400 meters, then do 10 burpees. We repeat it eight times. At the same time, a minimum of time should be spent on performing the exercises.
- Fourth day: we run half a kilometer in a minimum of time. We do six reps, with a 40-second brisk walk in between each.
- The fifth day: running one kilometer in a minimum of time. We do three reps, between which we go quickly for forty seconds.
Now you know how to learn how to cover a distance of three kilometers in 12 minutes. You may need two to three months to train, assuming regular running sessions and accurate execution of all exercises. It all depends on what kind of standard you are trying to meet.
