Cross-country: 3 km: specifications

In professional sports and just for activepeople, 3 km standard - in the army, universities and schools - everywhere there is a. In athletics, athletes - masters of sports run this distance at a speed inconceivable for the average person. But when people themselves begin to run, at some point there is a feeling that nothing is impossible, and any results can be achieved with some effort. This article will focus on the three kilometer distance, the time for which athletes and amateurs overcome it, and how to achieve high results.

Standards of running for 3 km for men in athletics

Candidate master of sports runs a distance inthree thousand meters in eight and a half minutes, a master of sports in eight minutes and five seconds, and a master of sports of international class in seven minutes and fifty two seconds.

Standards for running 3 km for women in athletics

Candidate master of sports among women runsa distance of three thousand meters in nine minutes fifty-four seconds, a master of sports in nine minutes and fifteen seconds, and a master of sports of international class in eight minutes and fifty-five seconds.

Men's TRP standards

To get the coveted badge, a man must cross 3 km, the standards of which are designed for age:

TRP: standards for women and children for 2 km

For women and children in the TRP provides a standard for the time with a smaller distance of two kilometers.

The indicators for women are as follows:

Indicators 2 km for children:

How to run through TRP: standard

If you set out to pass the TRP 3 km standardsor 2 km on the golden badge, you need to prepare for the fact that you will have to run regularly. Indeed, only trained athletes who have no bad habits can achieve high performance.

Therefore, to get a similar result, it is necessary to train and develop speed, aerobic force 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 it will be possible by itself, but it will be useful to know that overweight will become an excessive load on the joints and the cardiovascular system, and therefore it is better to do weight loss before running. After all, fat people, having begun to engage in athletics, just kill their knees.

Next you should think about endurance. Without it, the standards of running at 3 km and above can not be imagined. And for this you will need cardio training, which will allow you to spend your strength more correctly.

Special simulators will help here. If there is no desire to go to the gym, you can replace it with cycling and generally try to keep a mobile lifestyle.

The third rule of effective running is to develop the habit of correct breathing. This will help to run the distance with the least waste of energy.

Naturally, it is best to give up smoking altogether. This has already been written and said a lot. It makes no sense to repeat. You just need to keep in mind that smoking and jogging are simply incompatible.

Programs: from simple to complex

Start running reasonably from an entry level, andPrecisely - three times a week to run 3 km, standards for yourself while it is not worth setting. The goal here is to develop basic skills and bring them to perfection. This should be repeated for six to ten weeks, depending on the result. First, it runs five kilometers for speed, on the second day - one kilometer in three approaches, and on the third day - just five kilometers.

The next program is toincrease mileage. At this level, it is advisable to add warm-up to the run, and after it to do a hitch and stretch. On the first day, seven kilometers of speed are covered, the second, one kilometer in three approaches, and on the third day, eight approaches of five hundred meters each.

Soon it will be felt that the results of 3 kmTRP standards are about to be achieved. This will help the next level of training. As a rule, it is the most difficult. Kilometer does not increase here, but the load alternates with high and low intensity. Running without a break changes squats and run again. The load here becomes maximum. The first day runs the same seven kilometers for speed, on the second day - one kilometer for speed with a rest of just forty seconds, the third day - six repetitions for half a kilometer with alternating fast strides for forty seconds and the fourth day - three repetitions of one kilometer between which thirty squats are done.

Maximum program

To consolidate the result of all previous workouts, special attention should be paid to recovering from them.

No need to increase the load even more. It is enough to perform all the exercises with high quality and regular. Intensity should neither increase nor decrease. At this stage, an exercise is provided that is excellent in fat burning called burpi. It will also increase endurance, so that standards for 3 km will not only become possible, but also open new horizons for the runner.

The technique of the exercise is as follows: in the position of the squat palm are in front of you on the floor. After that, feet need to jump back so that the body is located as during pushups. Next are pushups. Without making a pause, you must return to the squat position. In the end you need to jump up as high as possible and stretch your hands up.

And jogging at this stage are as follows: the first day runs five kilometers for speed, after which fifty burpy are made; 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, in three repetitions, one kilometer must be run, for the minimum time between which we must walk at a brisk pace for forty seconds.

Running in Athletics

Running in athletics has a special place. Competitions on it began in the twelfth century. Since then, people set new records and new ones. And this path continues today.

To fulfill the standards for running 3 km, 5, 10and so on and become a master, an athlete devotes years of exhausting training, not sparing himself. In order to achieve a brilliant result, as in other forms, sports activities start from childhood. Sometimes it all begins with the shuttle run, a distance of 1 km, 3 km (standard in school), and the teacher, noticing the excellent details of the child, recommends that parents give him up to a big sport. Then, if the little man is strong-willed and resilient enough, he will one day hear the hymn of his country that will sound for him.