What to do to run 3 km. Learning to run long distances

In athletics, a three-kilometer race is considered a middle distance race. It is not an Olympic sport. Usually held in outdoor stadiums, but sometimes in indoor gyms. The athlete must run 7 and a half laps, each of which is four hundred meters. To learn more about this distance, what the standards are, how best to prepare for the competition, and what records have been broken in this sport, continue reading this article.

The three-kilometer race for men is not an Olympic discipline. Occasionally it was carried out at European competitions. However, for women, the three-kilometer distance was part of the World Championships program until 1993. And in 1984, 1988 and 1992, the women's race was held at the Olympic Games.
Nowadays, 3km intervals are commonly used to develop physical fitness. A man from 16 to 25 years old strives to cover this distance in 13 minutes. Shorter distances, about two kilometers, are used in training for girls.

Standards for running 3000 meters

What are the 3 km running standards for the category among men?

3 km running standards for women

What are the 3 km running standards for students and schoolchildren?

Students of Higher and Secondary educational institutions

11th grade school

10th grade school

Pupils from grades 1 to 9 pass running standards over shorter distances. There are no standards set for girls to overcome this interval.

GTO running standards for 3000 meters

GTO among women at a distance of 3 thousand meters is not carried out. For men and boys, there are standards given in the table.

For those participants whose fields are marked with a “+” sign, the discipline is counted upon reaching the finish line, regardless of the time passed.
Standards for contract soldiers in the army

Three-kilometer run for Russian military personnel and special services

In this case, the requirements depend on what branch of the military or special unit of the Ministry of Internal Affairs or the FSB the man is in. Soldiers from units of the Federal Security Service of the Russian Federation are required to cover the distance in 11 minutes. A time of 11.4 minutes is expected from fighters of the special forces of the Russian Guard. And for military personnel of the Navy and motorized rifle troops
require you to complete the interval in 14.3 minutes.

How to prepare for passing the standards?

1. general physical preparation
   • A great way to better prepare yourself physically is to run uphill. Let it be 100-200 meters long. Run 10 times at the same pace. Rest three to four minutes between sets
   • To have stronger leg muscles, you should regularly strengthen them with special exercises for the hips, feet and calf muscles. Squats with rising feet, jumping from foot to foot, squats on one leg, jumping rope and others will help with this.
   • Strengthening your abdominal muscles is also important for good physical fitness.
     Typically, such exercises for general physical development are alternated with running exercises, however, when two weeks remain before the competition, they are completely stopped
2. Theoretical knowledge
   To improve your performance in the three-kilometer run, you should acquire basic knowledge about running. you need to know well about proper breathing, the intricacies of running technique, what a proper warm-up means, how to do eyeliner for the day of the competition, and more
3. Correct tactics
   The key to success is to correctly distribute your strength throughout the entire race. Professionals run the first part of the distance slower, the rest faster. It can be difficult for non-professionals to achieve such tactics right away, but they should strive for it. To begin with, you should set a goal to run through the first and second parts in one time.
4. How to do a workout correctly
   The base period includes slow crosses from 3-5 km and 10-12 km. You should also include weekly strength training. Before competitions or submitting a report, this cycle makes up a third of all classes.
   The purpose of the intensive period is to develop endurance. Therefore, be sure to include interval training and cross-country training. The cycle takes up 20-30% of all training, with slow cross-country training taking up about half the time.
   During the peak period, instead of strength training, interval training of speed qualities is carried out. It includes shorter segments that need to be run at higher speeds. Longer rest periods are taken between runs. Typically, segments of 100-200 meters are used.
   One or two weeks before the start, the lead-in period begins. The goal is to reduce the load and fully prepare the athlete’s body for the start. The intervals in interval training are reduced. Speed ​​intervals are excluded completely, or left no more than two to three times per workout. It is also necessary to exclude tempo cross-countries and strength training. Crosses are left at a slow pace

By following these simple tips, you can prepare well for competitions, achieve high results, and maybe even break a record.

Inspiring examples of record breakers

• In the 3-kilometer race, the record result in an open stadium was achieved in 1996 by an athlete from Kenya, Daniel Komen, in 7 minutes and 20 seconds. He also became the indoor record holder in 1998, when he ran the distance in 7 minutes and 24 seconds.
• The best outdoor runner in 1993 was the Chinese athlete Wang Junxia. She won the champion title, completing the three-kilometer interval in 8 minutes and 6 seconds. Genzebe Dibaba ran the fastest in the indoor hall in 2014. Her record time is 8 minutes and 16 seconds. Let these champions inspire you with their example, so that you too can achieve your goals.

In conclusion, middle distance running serves as a good training tool for athletes who are preparing for long distance races. In addition, when preparing for shuttle running competitions, the standards established for the 3 km run are also met. And since middle distances develop both endurance and speed, they are recommended before competitions in various sports that are not directly related to running.

Today I want to talk about what gnaws at almost everyone who wants to change their life, but doesn’t know where to start. I will talk, as you probably already guessed, about such a simple way to overcome yourself as running a distance of three to five kilometers. Why exactly three or five kilometers and why exactly running? There are several reasons for this:

• — Running is the most accessible and, at the same time, the most energy-intensive type of training. While running, you can regulate the speed and distance of movement yourself, in other words, build your own workout;
• — From three to five kilometers is the optimal distance. A kilometer is not enough, just like, strictly speaking, two kilometers, but six or eight kilometers is already too much for an unprepared person. Three kilometers is 9-15 minutes of measured, leisurely running, an ideal marathon for a beginning athlete that will show what you are capable of.

Preparatory stage of a 3-5 km run

So, now that you are mentally prepared and ready to learn everything about how to easily run 3 – 5 km, it’s time to start preparing. But first of all, you will need to create a kind of schedule for yourself for the next week, in which you will train at home for 30 minutes, so that your body adapts at least a little to the unusual load. Everything is simple here and your training cycle will look like this:

• — Monday: perform 50 jumps with your hands touching the floor at the bottom and clapping at the top point of the amplitude, then perform 30 push-ups with your hands off the floor. The time is not limited, but your goal is to complete all the exercises in a row, without breaks or long rests;
• — Tuesday: 50 abdominal crunches and 100 jumping jacks. In this workout, you are free to choose how exactly you build your workout, but the best option is to alternate 10 crunches with 20 jumps;
• — Wednesday, Thursday: rest;
• - Friday: perform 10 sets of 5 repetitions of burpees with a 1 minute break between sets;
• — Saturday: perform the maximum number of circles of 5 push-ups/5 squats/5 crunches with a 1 minute rest between circles, but not less than five circles;
• — Sunday: rest;
• - Monday: you will understand how easy it is to run from 3 to 5 km and you will be able to move on!

Comment: Before each workout, do a simple warm-up: bending to the sides, rotating your neck, hands, rotating your forearms and arms, etc.

So, you conscientiously went through the entire preparatory stage and, perhaps, your body resisted the loads at first, but would you agree that completing the third workout was already much easier than the first? And now it will be even easier, because you will finally step over your laziness and run the cherished 3 km, or even 5 km! Well, in order to make this even easier, I will give you some simple tips:

• — Tip #1. If you have such an opportunity, run in the evening, at 17-18 hours, beforehand, during the day, avoiding heavy physical activity;
• — Tip #2. Don't dress too warmly. Just trust that even if you feel chilly at first, you will warm up as you run. Another thing is that your clothes should protect you well from the wind. If you are going to start running in winter, late autumn or early spring, then you should buy thermal underwear, a sports cap, gloves, a tracksuit and good sneakers;
• — Tip #3. When choosing between a treadmill and street running, I would advise you to choose the latter, as fresh air will help you better tolerate the unusual load;

Three kilometer run– 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 are not run. They only run steeplechase, or steeplechase, over a distance of 3 km.

The world record among 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.

As for the men, they need to cover this distance in 10.20 minutes for the 3rd category, 9.30 minutes for the 2nd, and 8.55 minutes for the first. For women, the standards are as follows: 3rd category – 12.30, 2nd category – 11.25, 1st category – 10.30.

3 km running tactics

As in many other middle distances, the three-kilometer race requires proper distribution of forces. Professional athletes run the first part of the distance slower than the second. It’s very difficult for amateurs to repeat something like this, but you have to strive. It is necessary to try to ensure that the first and second halves of the distance are completed in approximately the same time. If you don’t know your strengths, then start slowly, and look at the distance to see if this pace suits you, or if you should speed it up.

The finishing acceleration must begin no later than before the finish.

3 km running training

Preparation for running over 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 what the training cycle looks like:

1. 1. Base Period. During this period, the basis of training is slow cross-country running 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 total time you have left before the competition or test.
   2. Intensive period. After gaining the so-called running base in the first period, it needs to be converted into quality, that is, into special endurance. To do this, in the second intensive period, cross-country running at a tempo pace at a heart rate of 90-95 percent of the maximum becomes the basis for preparation. At the same time, slow cross-country runs should still make up about half of your training. This period should also last about 20-30 percent of the preparation time.
   3. Peak period. Here, strength training is completely excluded, and interval training is added instead, but this time for speed qualities. That is, it is necessary to run shorter distances, with more rest between runs, but also at a higher speed. Sections of 100-200 meters are perfect
   4. Lead-in 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 fully prepared for the main start. At this stage, it is necessary to reduce the number of intervals in interval training, eliminate speed intervals or leave them 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 about how to train a week before taking 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 100-200 meters long and run up it ten times so that the pace of each run is approximately the same.

Rest between sets for 3-4 minutes.

In professional sports and simply for active people, the 3 km standard - in the army, higher educational institutions and schools - exists everywhere. In athletics, athletes - masters of sports - run this distance with a distance unthinkable for the average person. But when people themselves start running, at some point there is a feeling that nothing is impossible, and any results can be achieved with some effort. This article will talk about the three-kilometer running distance, the time it takes athletes and amateurs to cover it, as well as how to achieve high results.

3 km running standards for men in athletics

He runs a distance of three thousand meters in eight and a half minutes, a master of sports in eight minutes and five seconds, and an international master of sports in seven minutes and fifty-two seconds.

3 km for women's athletics

A candidate for master of sports among women runs a distance of three thousand meters in nine minutes and fifty-four seconds, a master of sports in nine minutes and fifteen seconds, and an international master of sports in eight minutes and fifty-five seconds.

Men's GTO standards

To receive the coveted badge, a man must run a 3 km cross-country race, the standards of which are developed taking into account age:

for women and children at 2 km

For women and children, the GTO provides for a time standard with a shorter distance, two kilometers.

The indicators for women are as follows:

2 km indicators for children:

How to run the GTO: standard

If you set a goal to pass the GTO 3 km standard or 2 km for a gold badge, you need to prepare for the fact that you will have to run regularly. After all, only trained athletes who do not have bad habits can achieve high performance.

Therefore, to get a similar result, you need to train and develop speed, aerobic strength and learn how to optimally use oxygen.

First you need to get rid of excess weight. It is often believed that with the help of running this will be achieved by itself, but it is useful to know that excess weight will put an excessive burden on the joints and cardiovascular system, and therefore it is better to start losing weight even before running. After all, fat people, having started doing athletics, will simply ruin their knees.

Special simulators will help here. If you don’t want to go to the gym, you can replace it with cycling and generally try to lead an active lifestyle.

The third rule of effective running is to develop proper breathing habits. This will help you run the distance with the least amount of energy.

Naturally, it is best to quit smoking completely. A lot has already been written and said about this. There is no point in repeating myself. You just need to keep in mind that smoking and running are simply incompatible.

Programs: from simple to complex

It’s reasonable to start running from the beginning level, namely, run 3 km three times a week; you shouldn’t set standards for yourself. The goal here is to develop the basic skills and bring them to perfection. This should be repeated for six to ten weeks, depending on the result. First, you run five kilometers at speed, on the second day - one kilometer in three approaches, and on the third day - just five kilometers.

The next program is to increase your mileage. At this level, it is advisable to add a warm-up to the run, and then do a cool-down and stretching. On the first day, seven kilometers are run at speed, the second - one kilometer in three approaches, and on the third day - eight approaches of five hundred meters.

Soon it will be felt that the results of the 3 km GTO standards are about to be achieved. The next level of training will help with this. As a rule, it is the most difficult. The mileage here does not increase, but the loads alternate with high and low intensity. Running without a break is replaced by squats and running again. The load here becomes maximum. The first day they run the same seven kilometers at speed, on the second day - one kilometer at speed with a rest of only forty seconds, the third day - six repetitions of half a kilometer each, alternating fast steps for forty seconds, and the fourth day - three repetitions of one kilometer each. , between which thirty squats are done.

Maximum program

To consolidate the results of all previous workouts, special attention should be paid to recovery after them.

There is no need to increase the load even more. It is enough to perform all the exercises efficiently and regularly. The intensity should neither increase nor decrease. At this stage, there is an exercise that is great for burning fat called burpees. It will also increase endurance, making the 3K standard not only possible, but also opening up new horizons for the runner.

The technique for performing the exercise is as follows: in the squat position, your palms are in front of you on the floor. After this, you need to jump back with your legs so that the body is positioned as during push-ups. Next, push-ups are performed. Without making a single pause, you need to return back to the squat position. At the end, you need to jump up as high as possible and stretch your arms up.

And running classes at this stage are as follows: on the first day, run five kilometers at speed, after which fifty burpees are done; the second day, in three approaches, you need to run one kilometer as quickly as possible, doing forty squats between them; on the third day, a distance of four hundred meters is run eight times with ten burpees at the end; on the fifth day, you need to run one kilometer in three repetitions, with a minimum time between which you need to walk at a brisk pace for forty seconds.

Running in athletics

Running occupies a special place in athletics. Competitions for it began to be held back in the twelfth century. Since then, people have set more and more new records. And this path continues today.

To meet the standards for running 3 km, 5 km, 10 km and so on and become a master, an athlete devotes years of exhausting training, not sparing himself. To achieve brilliant results, as in other sports, sports activities begin from childhood. Sometimes it all starts with a distance of 1 km, 3 km (standard at school), and the teacher, noticing the child’s excellent data, recommends that the parents send him to big-time sports. Then, if the little person is strong-willed and resilient enough, he will one day hear the anthem of his country, which will sound for him.

Learning process 3 km run is divided into three stages: familiarization, learning, training (improvement).

Familiarization is aimed at creating in students a correct idea of ​​the exercise being learned and a clear understanding of its structure.

For information necessary:

– name the exercise in strict accordance with NFP: “Exercise 46. 3 km run” and convey that beg for 3 km included in the concept "middle distance running".

– demonstrate in an exemplary manner the technique of performing individual elements of the exercise personally (recommended for the unit commander) or with the involvement of one of the unit’s sergeants (a soldier from among the trainees who has been trained in advance and performs the exercise well). During the demonstration, special attention is paid to the actions of the trainees at the starting line in a high start position according to the commands: “To start” and “March”, to the starting run-up, to the transition from run-up to running along the distance, as well as to the finishing order.

Showing individual elements of equipment 3 km run carried out on a stadium treadmill or other flat surface from a high start. For demonstration, students line up in one (two) lines along the treadmill facing it.

In the case of a personal demonstration, the leader commands himself;

– explain the technique of performing the exercise and its purpose. The students' attention is focused only on the most essential, in the leader's opinion, details of the running technique, on which the quality of the exercise largely depends.

The leader explains that the main purpose of the exercise being studied is to develop volitional qualities in the trainees, as well as speed of motor actions and endurance. 3 km run refers to a group of exercises that require the runner to expend near-maximum effort.

3 km run is studied in classes on accelerated movement and athletics, and improved in complex educational and training sessions.

The applied purpose of this exercise is the ability of a trained soldier to perform long-term high-speed movements on the march, as well as on the battlefield during maneuver of forces and means.

This exercise is mandatory included in the list of exercises for testing and assessing the physical fitness of candidates for admission to military educational institutions from among civilian youth (men) and candidates from among officers of the 1st-3rd age groups, as well as for testing the physical fitness of citizens (men) entering military service under a contract, if their endurance was not tested in a 1 km run. It is mandatory when passing the standards of the Military Sports Complex for military men of the 1st-3rd age groups. Exercise 45 "3 km run" for certain categories of military personnel it can be included in the list of exercises submitted for testing (current control, intermediate or final certification), as a tested endurance exercise.

The leader explains that this exercise is included in the list of exercises performed in the main part of the morning physical exercises, carried out according to option No. 2 “Accelerated movement”. In addition, it is an integral part of exercise 39 (39a) “Running over an obstacle course as part of a unit” (“Running over an obstacle course as part of a unit for female military personnel”) (on a course with a distance of 3100 m) and in Exercise 50 “Running 3 km with throwing grenades and shooting”;

Unlearning is aimed at developing new motor skills in students and improving the technique of performing the exercise.

Due to its technical simplicity and provided that the start, starting run-up, distance running and finishing have been learned by students in previous classes on accelerated movement and athletics, when learning 3 km run you can limit yourself to the following:

– get acquainted with the running characteristics of students and determine their individual time indicators. To do this, perform a 3 km control race using the competitive method. Based on the results of the race, all trainees are conditionally divided into groups depending on the results shown, so that in the future, during training sessions, an individual approach can be applied to them;

Training (improvement) is aimed at consolidating motor skills in students, improving physical and special qualities. Training consists of repeating an exercise many times with a gradual complication of the conditions for its implementation and an increase in physical activity.

The main methods for developing physical qualities in students during training in 3 km run are repeated And competitive methods.

At repeated In the training method, middle-distance running technique is best improved by running at a uniform pace with a load intensity of 60-80% of the maximum load. In this case, with an easy, free, relaxed run, it is easier for the student to control his movements and apply tactical techniques for covering the distance. With each subsequent session using this method, the running intensity should increase.

Training OPTION u-FP-46
(3 km run)

Note. In the table, the numerator is the distance in meters, the denominator is the time in minutes and seconds.

Competitive The method is the most effective for developing endurance and speed qualities of trainees. However, in order to avoid physical overstrain of trainees and ensure high training efficiency, this method cannot be used too often, due to the slow recovery of the body after exorbitant running loads. An interval of 5-7 days is the minimum for using this method.

The method of organizing military personnel when performing 3 km run at all stages of training – group as part of a training unit.

Execution technique.

The exercise is performed on a flat surface from a general or separate start. The start and finish are located in one place.

After finishing the run, you need to slowly walk 15-20 meters, lowering your arms, and exhale deeply several times. After 1-2 minutes, you can run 150-200 m very slowly to restore your breathing.

Errors when executing u-FP-46
(3 km run)

A participant overtaking the runner in front must not push him, lean on his body or cross his path. The competitor running in front must not push the overtaking person or in any way impede his progress. A participant who commits these violations is subject to disqualification.

Table
awarding points for completing U-FP-46
(3 km run)

Note: The standards presented in the table correspond to sportswear: 1C (swimming trunks, shorts, T-shirt, sports shoes). In this form, by decision of the commander (chief) of a military unit (military educational institution), under appropriate conditions, it is allowed to practice without a T-shirt and shoes; 2C (in shorts, T-shirt, sports shoes); 3C (in a sports (training) suit, sports shoes); 4C (in an insulated sports (training) suit, insulated sports shoes, a sports hat).