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How fast should you run to run 1 km in 3 minutes

How fast should you run to run 1 km in 3 minutes

Learning to run 1 kilometer is not difficult. Until you set yourself a goal - to do it in 3 minutes. Then a relaxing run of pleasure.

When you prepare for a certain distance, usually you plan to show a specific time. However, it is not uncommon to ask how to control the pace over a distance so as to show this time.

It is very important to understand that the more evenly you cover the distance, the better. Therefore, it is always necessary to know how fast each segment is to run at the buy geneza pharmaceuticals with credit card distance to which you are preparing.

For example, when running for 1 km, it is convenient to navigate each 200-meter. For example. If you plan to run a kilometer in 3 minutes 20 seconds. So, every 200 meters you have to run in 40 seconds or a little faster.

And if you're going to run a half marathon. It is very good to know how fast you have to run every kilometer and every 5 km. For example, for a result of 1 hour 30 minutes at the half marathon, each kilometer must be overcome in 4 minutes and 20 seconds. And every 5 km in 21 minutes 40 seconds or less.

In addition, when you are preparing to run for a certain distance, you need to know how fast to run the segments. For example, if your goal is to run a kilometer faster than 3 minutes, then the segments must be run at a speed slightly greater than Army bench press and options for its implementation that with which you intend to run 1 km. For example, if the segments are 400 meters, then the speed of each segment should be faster than 1 minute 12 seconds. Since this speed you will need to keep for the entire kilometer. Therefore it is necessary to train with a margin. For example, run 5 times 400 meters in 1 minute 10 seconds.

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In general, the principle is clear to everyone. But every time, to calculate at what pace it is necessary to overcome one or another segment for a certain result at a distance is a rather dreary affair. Therefore, when drawing up training programs for my students, I always use a rather uncomplicated table, which I myself compiled to save time.

This table contains data on 6 main averages and distance distances. Preparations for which are most often ordered by my students. These are 1 km, 3 km, 5 km, 10 km, half marathon and marathon.

The table is very simple and straightforward. Each distance is divided into segments of 100, 200, 400, 500, 600, 800, 1000, 1500, 2000, 2500, 3000, 4000, 5000, 10000 meters. And having found the necessary indicator at any of the proposed distances you will be able to see with what time you need to run every 200 or every 400 meters during the passing of the standard or competitions. Of course, we must understand that ideally such figures are very difficult to show. But clearly you will understand that if you plan to run, say, a marathon for 4 hours, and the first 5 km ran in 30 minutes, then it is obvious. That the speed is small and it is not enough to run out of the planned 4 hours.

I also remind you that you can order an individual training program to prepare for any distance from 500 meters to the marathon. To do this, fill out the form: Questionnaire

Reviews of my students about the training programs you can read here: TESTIMONIALS I guarantee the improvement of your results in running, if you will be engaged in an individual training program. In addition, you can also order a video tutorial course on preparing for various distances. details in the questionnaire.

Below are the tables. Click on the picture and it will open in full size.

1000 meters

3000 meters

5000 meters

10,000 meters

Half Marathon (21097 meters)

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Running distance of 1000 meters is considered to be quite difficult, because it is transient and requires high endurance and good speed from an athlete. How to learn to run fast 1 km in 3 minutes, many people are interested. To achieve the result, it is important to adhere to certain principles and regularly train.

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Many people want to learn how to run fast 1 km, because running has a beneficial effect on our body, improving blood circulation, stimulating physical metabolism and improving overall tone. And also contributing to the development of the lungs and strengthening the heart. Regular exercise helps to reduce body weight and improve the body. In this article we will tell you how to learn to run fast 1 km in 3 minutes and provide a video for clarity.

Beginners always do not have enough stamina to quickly overcome the distance, so workouts should be aimed at increasing the running volume - run the crosses!

It is recommended to run at a distance of 4 to 10 kilometers at a measured pace. Chasing is necessary not for speed indicators, but for volumes. It is important to run all this distance without stopping. If you run out of power and you have to switch to a step, you chose the wrong tempo or swung at a too long distance.

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

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- breathing;

- technique of running;

- warm up before running;

- correct strength exercises;

- food, etc.

Of course, if you don’t think of competing in competitions or passing standards for running 1 km, but you just want to learn how to run 1 km faster, everything will be much easier. Depending on the time during which you want to improve your results, you need to run several times a week or daily. If the delivery of the norm is not far off, and you need to learn how to run fast 1 km per week, it is better to exercise every day to better develop endurance.

You can go to the second stage of training in 2-3 weeks from the moment of the start of the crosses. It is time to run the segments with acceleration, and to do it better in the stadium, noting the time to overcome each of the segments. The training program may be something like this:

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- It is necessary to run 5 segments of 200 meters at a speed slightly higher than the one you need to qualify for a run of 1000 meters. When resting between the segments, you can not stop, but you need to walk 100-200 meters in steps.

- Running ladder - another effective and time-tested exercise. It is necessary to accelerate at intervals of 100-200-300-400-300-200-100 meters, resting between the segments for 2-3 minutes (go to step).

- Five segments of 300 meters at a speed that you want to develop in running for a kilometer.

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

Two weeks before the set-off, for which they decided to learn how to run fast 1 km in 3 minutes, you need to try to run a distance for speed. The tactics of running something like this:

- Active acceleration from the start to 30-50 meters, allowing you to take a comfortable place in the race and accelerate. During this interval you will not lose strength, but you will be able to win a few extra seconds. Then slow down a bit and pick up a comfortable pace. The main thing is to slow down smoothly, and not abruptly stop after the starting acceleration.

- When you find your pace, stick to the last leg. The point is to run most of the distance with such a speed that does not pull all the forces out of you. If you run too fast, there will be no strength left, and if slowly, you lose time. the body itself must tell you what the best pace.

- Approximately 150–200 meters to the finish line, it is necessary to accelerate, and 60–100 meters to join the finish spurt, giving your best.

The preparatory stage of training helps you understand how to run 1 km in 3 minutes 30 seconds or less. Thus, in the standings, you will have a rough understanding of how to allocate the stock of forces. However, for girls to assess the "excellent" enough to run 1 km in 4 minutes 40 seconds.

During the last week before the set-off, you must have a good rest. You can train on this program:

- On the first day, you need to run 5-6 lengths of 100 meters in the stadium.

- In the second run a distance of 3-5 km in an easy pace.

- Make a warm-up, but do not run.

- Run 4-5 segments of 60 meters at a speed slightly higher than you plan to run during the standings.

- Run a couple of times at 100 meters for speed.

- The day before the test, do a light workout and do not run.

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

- Try to run every other day so that your body is accustomed to new loads. After a week, it will be easier for you to give the chosen distance, you will get rid of excess fat and develop endurance.

- Buy comfortable sports shoes and change them regularly - at least once every six months.

- Thoroughly warm up before training for toning muscles.

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- During the workout, drink water to avoid dehydration.

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

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Running 1000 meters over a certain period of time is one of the most common standards for passing tests in schools, colleges and military units. Most likely, everyone knows how to run one kilometer, but if you set a goal to run for the minimum time, then you can give up without reaching half the distance.

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To run long distances properly, you must have a certain endurance. It will not be so easy for a novice runner to run this distance. Moreover, after running, joints can ache, "burn" lungs, etc.

Therefore, it is better to begin to train in advance, taking the run 30-40 minutes a day. You can not run every day, taking breaks, for example, running for five days, take two to rest.

Slow leisurely long-distance running - this is what you need to start training. You can run 2-3 kilometers in a fairly moderate mode for you. The main thing is not to forget that you can not go on foot. If you want to walk, you must either reduce the distance or slow down the pace of the race.

Having learned to run without stopping with calm breathing without overwork, you can proceed to the next stage of your Buy Alpha Pharma workout before you quickly run one kilometer at a time.

At this stage it is better to go to the stadium and learn to run stretches. It means running small distances so fast that it is greater than the speed you expect to run for a while. For example, run with a maximum speed of 100 meters, then go 100 meters to a quiet step. And so a few approaches.

As an option, you can increase the lengths run and run them at a running speed of 1 km at a time, that is, 100, 200, 300, etc. meters

Endurance can be increased by running long distances in a different mode: 400 meters to run at a quiet pace, then 100 - having reached the maximum speed, then 50-100 meters to pass, restoring breathing. You need to change the pace throughout the entire distance, increasing the speed and decreasing the rest time with time. This method of training is called fartlek. This is the best tool Exercises with dumbbells for triceps that will prepare a beginner to run a distance of one kilometer. However, to get involved in this view every day is not worth it.

After two or three weeks, when you increased your physical fitness in order to run easily for one kilometer, you can try to pass the preliminary exam to yourself.

This must be done in order to understand how to distribute your forces over the entire distance and fit into the necessary period of time.

From the beginning of the distance, give your body maximum acceleration by running 50-70 meters at that pace, then slowing down a bit, find the running speed convenient for you. Convenient - this means the one with which you can run the whole kilometer without getting exhausted, but with one so that you can meet the time.

When to the finish line remains 200-250 meters, begin to increase the pace of running. And going to the finish line, 50-60 meters put all the strength to reach maximum speed. If you adhere to the above strategy, then run a kilometer in the allotted short period of time, it will be quite simple and inexpensive.

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Do not try to overtake all the runners, you can lose all your strength and energy in the middle of the path. It is better to break out in the middle of the race in order to catch up with the leading runners by the final breakthrough.

Such a training will allow you to take into account all the shortcomings and correctly run the necessary distance. After that, you can relax the next day to warm up a little.

Before running to avoid injuries, be sure to warm up the muscles of the legs, preparing them for proper running. 15 minutes is enough for exercise. As a warm-up is ideal jogging, regular squats, rotation of the feet and knees. Do not forget to choose comfortable shoes.

How correctly and easily to run without training is influenced in a great degree by a properly organized technique of running. It will also avoid sprains and other injuries.

So, the basic rules:

keep your back straight and level. If you notice that you started to lean forward, do not sharply straighten up. Take a deep breath - so your body will naturally straighten

head looking forward, preferably straight to the horizon. One of the most popular mistakes among untrained runners is that they tilt their heads forward and slightly swing them from side to side.

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hands are slightly clenched into a fist, elbows are fixed at an almost right angle, but tension should not be

shoulders should not rise up, and be in the free lowered state

don't lift your legs high

you should not sway from side to side, waving your hands too much, bend over

the body must adhere to a straight line, i.e. feet, thigh and head are on the same imaginary line

do not try to take big steps, the size of the running step depends on the degree of your physical activity and the duration of the training. Moreover, too wide a step will lead to the fact that the foot will overtake the center of gravity and slow down the movement. At the time of the establishment of the foot on the ground should be exactly under the knee

bend your knee slightly when transferring the center of gravity to it, so it absorbs the impact

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do not jump. The foot gently touches the ground, gently starts moving backwards, then comes off. Jumping while running greatly increases the waste of energy. Moreover, it is better to land the foot on the part between the heel and the middle part of the foot, since the nerve endings located there signal the remaining leg muscles to the necessity of depreciation. This way you can avoid the negative effects associated with improper running techniques: sprains and injuries of the calf muscles, injuries of the knees and hips.

Particular attention should be paid to breathing technique. Concentrate on breathing, do not talk, breathing rate should coincide with the pace of running. It is better to breathe short, jerky breaths, exhalations. You need to breathe the stomach, not the diaphragm. The inhale is done by the nose, the exit by the mouth. The exhalation should be slightly shorter in time than the inhalation.

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