a training program has to be developed to meet the individual needs of the athlete and take into consideration many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. the program supplied here is just an example and will require updates to meet your specific aims and objectives. the four-week cycles aims to: remember a training program is athlete specific and the results of the tests in the fourth week can be used to adjust the training in the next four-week cycle to address any limitations. the content and quantity of training in each week and phase will depend on many factors.
your aim in these phases is to address any limitations the athlete may have to bring him/her to a peak of performance for the major competition in phase five. to do this you have to decide on a realistic target time for your 3km in phase five. the use of appropriate tests in week four of the training plan can be used to determine if your target time needs adjustment and accordingly the session times on your training plan. 3 × 1 km in tpb+5%. if the athlete has a target personal best (tpb) of 10 minutes for the 3km then running at tpb+5% pace would require the athlete to complete the 3km in 10.53 minutes (10 x 100 ÷ 95) which is 10 minutes 31 seconds, so the 1 km should be completed in 3 minutes 30 seconds (10.53 ÷ 3000 × 1000).
record the time it take for you to finish the race. after that, do some training if you want to improve your running time. give you run at three different paces – race pace, 5% faster than race pace and 5% slower than race pace 3k, 5k, 10k, half marathon, cross-country and marathon races are all examples of long distance running., How do you run a 3km race site:www.quora.com&prmd=svni, how to run 3km in 10 minutes, 3km run time female, 3km run time female, how to run 3km in 12 minutes.
eat ideal pre-race food the night before and the day of the run. in other words; plenty of carbohydrates that are low don’t run long distances now as you’re close to the race and it will only wear your body out. treadmill “runners are best served by running at goal pace and in the expected environment of that race,” says, how long to run 3km beginner, 3km run time beginner, 3km run time average, how to improve 3km run time, how to run a faster 3k
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