Cross 3 km: standards

In professional sports and just for active people, the 3 km standard - in the army, universities and schools - everywhere has its own. In track and field athletes - masters of sports run this distance with a speed inconceivable for an ordinary person. But when people themselves start running, at some point there is a feeling that there is nothing impossible, and any results, with some effort, can be achieved. This article will discuss the distance of three kilometers, the time for which athletes and amateurs overcome it, as well as how to achieve high results.

3 km running guidelines for men in athletics

A candidate for master of sports 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 running guidelines for women in athletics

A candidate for a master of sports among women runs a 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 run a 3 km cross, the standards of which are developed taking into account age:

TRP: guidelines for women and children at 2 km

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

The 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 standards or 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 can achieve high performance.

Therefore, to obtain a similar result, it is necessary 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 succeed 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. Indeed, overweight people, having started to do athletics, simply ditch their knees.

Next, think about endurance. Without it, the standards for running 3 km and above are impossible to imagine. And this will require cardio training, which will allow you to spend your energy more correctly.

Special simulators will help here. If there is no desire to attend 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 proper breathing. This will help to cover the distance with the least expenditure of energy.

It is, of course, best to completely quit smoking. 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 running are simply incompatible.

Programs: from easy to hard

To start running reasonably from an entry level, namely, to run 3 km three times a week, you should not set standards for yourself. The goal here is to develop core skills and bring them to perfection. This should be repeated for six to ten weeks, depending on the result. First, five kilometers are run at speed, on the second day - one kilometer in three sets, and on the third day - just five kilometers.

The next program is to increase mileage. At this level, it is advisable to add a warm-up to the run, and after it to do a hitch and stretching. The first day runs seven kilometers at a speed, the second - one kilometer in three sets, and on the third day - eight sets of five hundred meters.

Soon it will be felt that the results of the 3 km TRP standards are about to be achieved. This will help the next level of training. As a rule, it is the most difficult. Kilometer here does not increase, but the loads alternate with high and low intensity. Running without a break changes with squats and runs again. The load here becomes maximum. The first day, all the same seven kilometers are run at speed, on the second day - one kilometer at a speed with rest of only forty seconds, the third day - six repetitions of 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.

Maximum program

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

No need to increase the load even more. It is enough to perform all the exercises efficiently and regularly. Intensity should neither increase nor decrease. At this stage, an exercise is provided that perfectly contributes to the burning of fat called burpy. It will also increase endurance, thanks to which by 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 themselves on the floor. After that, you need to jump back so that the body is located as during push-ups. Next, push-ups are performed. Without making a single pause, you must return to the squat position. In the end you need to jump up as high as possible and stretch your arms up.

And jogging at this stage is as follows: the first day runs five kilometers at a speed, after which fifty burpees are made; the second day in 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 with ten burpies at the end runs eight times; on the fifth day, in three repetitions, you need to run one kilometer, in the minimum time between which to go with a fast step for forty seconds.

Athletics

Running in athletics has a special place. Competitions on it began to be held as early as the twelfth century. Since then, people have set new records. And this path continues today.

To fulfill the standards for running 3 km, 5, 10 and so on and become a master, the athlete devotes years to exhausting training, not sparing himself. In order to achieve a brilliant result, as in other forms, sports classes begin already in childhood. Sometimes it all starts with how the shuttle runs, the distance of 1 km, 3 km (standard at school), and the teacher, noting the child’s excellent data, recommends that parents give him or her a big sport. Then, if the little man is strong-willed and hardy enough, one day he will hear the anthem of his country, which will sound for him.