How to run 3 km in 12 minutes. Personal experience of a runner

From theory to practice

picture 1
Picture 1 (screenshot from the Endomondo running program) shows all the personal records (personal records) for running at various distances, including 3 km. This program has an error, but even with these shortcomings I can manage 12 minutes for 3 km. We won't talk about it now.

Also, in addition to the above, I have the VII degree gold badge for protecting the GTO standards, where one of the standards is to run 3 km in 12 minutes.

Based on this, I believe that I have the right to write a post about how to run 3 km in 12 minutes without further ado about working in pulse zones, about creatine, glycogen, breakdown, oxygen absorption, etc.

Each case and each 3 km running program is unique in its own way. Therefore, I will describe all my parameters so that you can understand under what conditions and actual indicators it was possible to achieve this time.

Choosing the right nutrition for running

Preparing for a 3 km run cannot take place without proper nutrition. Each workout should be preceded by filling the body with nutrients (proteins and carbohydrates).

Advice

Before jogging, you need to avoid fatty and fiber-containing foods, as they can have a bad effect on digestion.

The amount of food should be calculated based on when exactly you start the activity:

• There are two or more hours left before jogging, you can enjoy fruit and a couple of low-fat sandwiches;
• If you have an hour left before your run, it is better to drink a glass of orange juice and a light, protein-filled meal;
• And if there are a couple of minutes left before running, you need to eat nuts or dates. The glucose contained in these products can enter the bloodstream in the shortest possible time and be converted into an energetic charge within 25 minutes.

Always take a bottle of water with you when running.
The body loses a lot of fluid while running, so it needs to be replenished. If the run is long or intense, then you can have a little snack by eating a dish containing carbohydrates. The choice of dish will differ according to what your goal, circumstances and weight are. Half an hour after completing your workout, experts recommend having lunch with a dish containing proteins and carbohydrates . You can even eat what it is better to refuse in everyday life:

• Rice porrige;
• Vermicelli;
• Chocolate.

This way you will replenish lost strength very quickly.

What we have

Age at the time of writing this article is 32 years old, weight 73 kg with a height of 172 cm. I regularly engage in strength sports and 3 years ago I could barely run 3 km in 16 minutes. In the previous year, the total running volume was more than 500 km. If you are a runner, you understand that this is not much, but for the average person, it is more than enough. I am describing all this so that it is clear at what level I started training and what kind of life I lead.

I described earlier how I started and what I did to improve my results in the 3 km run. But during the practice I changed my opinion a little on several issues and most likely I will change my opinion more than once when I receive more information and practice. Still, I recommend reading this article so that you understand the dynamics of both thinking and development.

Cardiovascular system and breathing when running

There are no pathologies, I don’t smoke, the training load system is gradual. After reading articles from other sources, it turned out that smokers can forget about this standard. I can’t agree with this, there are unique people, but still I was very lucky in this regard. But I’ll also note that I smoked 12 years ago.

As for breathing, you can often find a breathing technique when running 3 km - inhale for two steps and exhale for two steps. I used this technique all the time. During such breathing, in my case, my pulse immediately increased. In turn, you won’t run far at a high heart rate.

A set of strength exercises

All of them strengthen the muscles of the legs, buttocks, and thighs, which improves endurance and develops explosive muscle power (which ultimately affects speed) . Do them 1-2 times a week. “The optimal training regimen: 3 sets of 15-20 repetitions of the exercise in each,” says Ksenia Sharifulina.

To perform the complex you will need a step platform or a low bench.

Squats

Stand straight, feet shoulder-width apart. Bend your knees and push your pelvis back, lowering into a squat. Then smoothly return to the starting position. This will amount to one repetition. Perform the exercise in 3 sets of 15-20 repetitions each.

Lunges

Stand straight, feet shoulder-width apart. Step forward with your left foot and place your hands behind your head. Bend your knees and lower yourself into a squat. Work the muscles of your legs, buttocks, abs and back. Then smoothly return to the starting position. This will amount to one repetition. Perform the required number of them in each direction.

Jumping

Stand straight, feet shoulder-width apart. Bend your knees and lower yourself into a squat, placing your palms together in front of your chest. Push your feet off the floor and jump up sharply. Land and lower yourself back into a squat. This will amount to one repetition. Complete the required number of them.

Calf raises

Remove the step platform from the support posts (“legs”) and place it on the floor. Stand on it with your toes (heels do not touch the platform and floor). From this position, smoothly rise onto your toes and lower back down. This will amount to one repetition. Perform the exercise in 3 sets of 15-20 repetitions each.

Static wall squat

Stand with your back to the wall, pressing your lower back and shoulder blades against it. Bend your knees and lower yourself into a squat. Work your abdominal muscles, buttocks and thighs. Lock in this position for 30-40 seconds , then rest for a minute and repeat again.

Take note of these exercises and coaching tips if you want to prepare for a 3K race. We wrote more about preparing for any running competition here.

A little personal history

One day I was preparing for a running competition at a stadium in the city where I live. A magnificent place on the Black Sea coast. And I was lucky enough to run with someone who changed the way I thought about breathing while running. I often try to look closely at people who are stronger and faster than me. Monitor their technique, breathing and exercises. And he told a simple philosophy of breathing. You need to breathe evenly and not as often as I did. At the same time, deeply smell the sea, listen to the wind, listen to the cries of seagulls and try to relax. Something like meditation, only in motion.

Of course, I tried to breathe like this and did not immediately understand all the subtleties. Practicing all the time, it dawned on me! You need to breathe deeply and in such a way, as if after a nervous situation or conversation you are trying to calm down, inhaling deeply and exhaling smoothly. Breaaaaaaaaaaaaaaaaaaaaaaaaaaand! This way I manage to lower my heart rate (pulse).

General recommendations

Losing excess weight

Often people usually think that with the help of running exercises the extra pounds will “melt off”. Of course this is true. But you also need to remember that excess weight can create a very large load on the body, primarily on the joints and the cardiovascular system.

Therefore, before starting active training and preparing for passing standards or serious competitions, you need to try to get rid of fat deposits as much as possible. First of all, following a proper diet, working out in the gym, and walking will help you with this.

Strengthening the cardiovascular system

A runner must strengthen his heart, because without a strong heart you cannot build endurance. You can strengthen your cardiovascular system, for example, through cardio training.

Among other things, they will help you understand how best to use your own strength and how to learn to run three kilometers in a short time.

Exercises on various machines are suitable for such cardio training:

If you are not a big fan of the gym, then exercise equipment can be replaced by walking, cycling, skiing, boating, or kayaking.

Swimming will also provide excellent results in terms of strengthening the cardiovascular system. In general, you need to move as much as possible and lead an active lifestyle.

Correct breathing

Running can only be effective if you have the correct breathing technique. Sometimes it allows you to simply complete the distance, not to mention achieving high results.

How to eat properly?

It is extremely important to take care of your diet. Before training, you need to “feed” the body with proteins and carbohydrates in a ratio of 1 to 3. Also, before jogging, you should give up fiber and fat to avoid stomach problems.

Here are nutrition tips:

• Two hours before your run, you can have a snack of fruit and a couple of peanut butter sandwiches.
• An hour before training, you can drink a glass of orange juice plus something light that contains protein.
• If there are a few minutes left before your workout, eat a handful of nuts, dates - they contain glucose,

After training, within 30 minutes you should eat food containing proteins and carbohydrates in the following proportion: 1 to 4 or 5. You can also eat carbohydrates.

Getting rid of bad habits

It is highly recommended to quit smoking. This bad habit is incompatible with running. Only by getting rid of this bad habit can one claim to achieve certain results in sports, in this case, covering a three-kilometer distance in a certain period of time.

Endurance development

There are several effective exercises for developing endurance:

• Running in conditions of slight elevation, approximately 5-8 degrees. You should take up to thirty steps within twenty seconds. You should run uphill for at least twenty minutes.
• You can alternate running on flat terrain with running uphill. For example, 40 minutes on a flat path and 20 minutes uphill.

Tips for running three kilometers

Here are the following rules and tips for training to overcome a three-kilometer distance:

• You need to start by running short distances at a calm rhythm.
• Training should be done at a convenient time, it doesn’t matter - in the morning or in the evening.
• You can't be lazy and skip workouts.
• It’s better to run with a player, downloading your favorite music into it.
• Pay special attention to choosing high-quality running clothes and shoes.

Technique for running 3 km “from toe to heel”.

Going back a little, I described the technique by which I ran “heel to toe.” Then, after reading articles on the Internet, I began to retrain myself to run from my toes, because... this way I will run faster. As a result, I bought the book “Running according to the 80/20 rule. Train slower to compete faster,” which basically says that technique is not that important for those who like to run, be it toe-to-toe or heel-to-toe. I settled on the “toe to heel” technique only because it looks more impressive from the outside.

This once again confirms that you don’t need to get so hung up on the intricacies of running. Especially if you are not going to become an Olympic champion. Knowledge is power, but knowledge without practice is just another article on the Internet or a magazine that describes the breakdown of amino acids in the body and still does not answer the question: “How to run 3 km in 12 minutes”!!! What the hell are amino acids here?! Not up to them.

RunKeeper

A very popular application among running enthusiasts, which has already collected more than 26 million users. The program allows you to track and control all workout parameters: pace, distance, time spent, heart rate, calories burned. To do this, at the very beginning, you just need to select the type of activity. It can be running, walking, cycling, swimming, snowboarding - whatever you want.

RunKeeper can comment on your athletic achievements and give instructions by voice, so you don't have to take your smartphone out of your pocket while exercising. The program also syncs with several dozen different sports services, such as Fitbit, Withings or Garmin.

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Running program - 3 km in 12 minutes

One of the rules is consistency. Just start running regularly. Running is not a strength exercise, where sometimes a short break gives positive dynamics. I stopped running a little and added one minute to the time.

Day 1 – 5-10 km at an easy pace;

Day 2 – 2 km fast, 2 minute pause x 3 times;

4th day – 12 minutes quickly;

Day 5 – 7-10 km at an easy pace;

Days 3,6 and 7 – rest or active recreation.

If we take into account that strength training is still my main sport, then while gaining strength, I train in the gym all the days, if I just keep in shape, then strength training twice a week, where at the beginning of training 2 km at a competitive pace and one day of easy running.

Training program for running three kilometers

Below are sample training programs for different categories of athletes - from beginners to experienced and well-prepared runners. Remember that before training, a good warm-up is necessary, and after running, a cool-down and stretching is a must.

Three kilometers in 15 minutes (for beginners)

At this stage, running training should be carried out at least three times a week, and at each of them cover a distance of three kilometers.

This program takes basic running skills to perfection. At the end of this phase of the training process, the three-kilometer distance should be covered in fifteen minutes.

Here is an approximate plan for weekly training (in total, there should be from six to ten such weeks at this phase of the training process:

• First day: running a distance of five kilometers at speed.
• Day two: running a distance of one kilometer in a minimum of time. We do three approaches, with a one-minute rest between them.
• Third day: running a distance of five kilometers at speed.

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