Cross-country: 3 km: specifications

In professional sports and just for activepeople, 3 km standard - in the army, higher education institutions and schools - everywhere there is. In athletics athletes - masters of sport run through this distance with an unthinkable speed 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, with some effort, can be achieved. In this article we will talk about the distance of running for three kilometers, the time for which it is overcome by sportsmen and amateurs, and also how to achieve high results.

Race standards for 3 km for men in track and field athletics

Candidate Master of Sports runs a distance inthree thousand meters for eight and a half minutes, the master of sports - for eight minutes and five seconds, and the master of sports of the international class - for seven minutes and fifty two seconds.

Norms for running at 3 km for women in track and field athletics

Candidate Master of Sports among women runs througha distance of three thousand meters in nine minutes 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 TRP standards

To get the cherished icon, a man must run a 3 km cross, the norms of which are developed taking into account the age:

TRP: standards for women and children at 2 km

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

Indicators for women are as follows:

Indicators of 2 km for children:

How to run the TRP: standard

If you set out to pass the TRP 3 km standardsor 2 km to the 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 will be able to achieve high results.

Therefore, in order to get a similar result, it is necessary to train and develop speed, aerobic power 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 superfluous to know that overweight will become an excessive load on joints and cardiovascular system, and therefore it is better to do weight loss before running. After all, full people, having started to practice athletics, just kills their knees.

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

Special simulators will help here. If you do not want to go to the gym, you can replace it with bike rides and generally try to lead a mobile lifestyle.

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

Of course, smoking is best abandoned altogether. This has already been written and said a lot. There is no point in repeating. Just keep in mind that smoking and running are simply incompatible.

Programs: from simple to complex

Start running reasonably from the initial level, andnamely - three times a week to run 3 km, the standards for yourself at this point is not worth it. The goal here is to develop basic skills and bring them to perfection. This should be repeated within six to ten weeks, depending on the outcome. First, five kilometers travel by speed, the second day - one kilometer in three approaches, and the third day - just five kilometers.

The next program is toincrease mileage. At this level, it is advisable to add a warm-up to the run, and then make a hitch and stretch after it. The first day runs seven kilometers per 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 are 3 kmthe TRP standards are about to be reached. This will help the next level of preparation. As a rule, it is the most difficult. The kilometrage here does not increase, but the loads alternate with high and low intensity. Running without respite changes squats and again running. The load here becomes maximum. The first day runs the same seven kilometers to speed, the second day - one kilometer to the speed with rest for only forty seconds, the third day - six repetitions of a half a kilometer with alternating fast steps for forty seconds and the fourth day - three repetitions of one kilometer , between which thirty squats are done.

Program maximum

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

You do not need to increase the load even more.It is enough to perform all exercises qualitatively and regularly. The intensity should neither increase nor decrease. At this stage, an exercise is provided that perfectly promotes the burning of fat called burbi. It will also increase endurance, so that for 3 km the standards will not only become possible, but will also open new horizons for the runner.

The technique of the exercise is as follows:in the squat position, the palms are in front of you on the floor. After this, the legs need to jump back so that the body is located both during push-ups. Further push-ups are performed. Without making a single pause, it is necessary to return to the squat position. In the end, you need to jump up as high as possible and reach out with your hands.

And the jogging at this stage is as follows:the first day runs five kilometers at a speed, after which fifty brews are made; The second day in the three approaches you need to run one kilometer as fast as possible, doing forty squats between them; on the third day, a distance of four hundred meters is run eight times with ten burbs at the end; on the fifth day in three repetitions it is necessary to run for one kilometer, at the minimum time between which to go by a rapid step for forty seconds.

Running in track and field athletics

Running in athletics takes a special place. Competition on it began to be held in the twelfth century. Since then, people have been setting more and more records. And this way continues today.

To meet the standards for running at 3 km, 5, 10and so on and become a master, the athlete devotes years of exhausting training, not sparing himself. To come to a brilliant result, as in other types, sports classes begin already from childhood. Sometimes it all starts with the way the shuttle runs, the distance is 1 km, 3 km (the standard at school), and the teacher, after observing the excellent data of the child, recommends parents to give it to a big sport. Then, if a small person is strong-willed and enduring, he will one day hear the hymn of his country, which will sound for him.