Running in the middle distances requires an optimal ratio of endurance and speed qualities of the athlete. If not, the results will not be the best. 1 km running is considered an intermediate test between sprint and stayer competitions, and combines 2 techniques.
Since 1 km is the standard distance for educational institutions of different age categories, we decided to help beginners prepare for such races.
It doesn’t matter whether you are a student, a student, or an adult.
If you haven’t run before, the following information is for you.
Make it a rule to jog 4-5 times a week. Run in the morning. The first stage is strengthening the body.
It is not necessary to immediately measure speed data.
That is, it’s wrong to immediately check the minimum time for which you run 1000, 1500 meters and so on.
Training should be gentle and start small.
It’s best to run in the morning when the streets are not full of vehicles and people. Leave the house and take a quick step for about 2-3 minutes. Hesitate, wave your hands, twist your head, raise your legs high.
Next, we go jogging - slowly, without rushing. Run at such a pace as much as you decide. For the first week, jogging lasting 10-15 minutes is suitable.
Practice has shown that if, due to fatigue, one step, then there will be no progress. Therefore, if you have run out of strength, and the right time has not yet expired, slow down as much as possible, but continue to simulate running movements.
For the second week, increase your running time by 2-3 minutes every day. When you reach 30-40 minutes, you are ready for further preparation.
Your body has already learned what running is. You began to notice that when climbing stairs, shortness of breath appears less frequently and disappears faster if it does appear.
It pleases and motivates! You feel more cheerful and joyful.
Still, running adds happiness in life, verified.
Now we begin to practice interval running. Each training will now be a little different.
2-3 times a week we will try to run 100 meters with good acceleration, and then switch to the slowest run to restore breathing. We ran 100 meters, then we run for 1 minute and even our breathing.
So you need to do a week.
For the second week, we increase the intervals to 150 meters. On the third - up to 200 meters. Now we try to run as fast as possible.
Carefully monitor the body, if there are problems with the heart - limit yourself to running in the morning without acceleration, consult a doctor.
If it tingles in the side, everything is in order, it’s just that your body is not quite ready for serious sprint loads.
you have to run 800 meters at a fast pace.Strong drive is not necessary, this is not a sprint, but the speed should be clearly higher than your average. That's all, comfort is over, work for a while has begun. After a day, try to run 800 meters again, taking into account your own impressions of the last run.
If you were exhausted the last time before you reached the finish line, start slower. If you have some strength left, maybe it’s worth adding a little speed?
Next week we’ll go for 1000 meters run (twice a week). We try to keep the speed the same as at 800 meters.
And finally, for the next 2 weeks we practice 1,500 meters (twice a week). Once again, we note that this is not a sprint; maximum speeds here do not need to be issued.
Training at 1500 meters will allow you to run the coveted 1000 more efficiently. The body will get used to this distance, after which you can easily overtake all rivals in a class or group, showing a gorgeous result.
Training should be complete - warm-up, run, hitch. The program is simple - 5 minutes warm-up, 1,500 meters for a while and 10-15 minutes to restore breathing and hitch. We train endurance.
On the rest of the days, we practice the usual easy run without acceleration.
If you are interested, you can arrange a 3000 meter run as a mini-exam. This is the standard for physical education in universities of the Russian Federation.
In fact, you are already ready to run a kilometer, and you can easily arrange a 3 km run. By this time, your running technique has already been perfected, you feel when you need to accelerate, and when you slow down a little, you know your capabilities.
This is the main thing. For an amateur, you are already good at running.
Therefore, you can begin to practice mid-distance running. For example, run every other day for 5-7 km jogging. The remaining 2 days are limited to 3 km (we agreed that the jogging will be held with a frequency of 5 times a week).
When you pass the standard for 1000 meters, continue to run for fun. The program will no longer include interval elements.
You can make everything much simpler. There are many options for preparing for the kilometer race, each coach offers his own proven methodology. But there is one simple method that allows you to run for a time of 1500 meters, as well as withstand running for 2 and running for 3 km.
The program in this case is this: run every other day with interval accelerations. For a run lasting 30 minutes, such accelerations should be at least 5. And their distance is 100 meters.
Your body will become stronger and more durable in a month, and you can easily run for a time of 1500 meters.
Two days before the competition, do not run at all.
Let your body rest and gain strength. The day before the event, you can go jogging for 10 minutes and that's it. And you do not need any interval training, strength and other exercises.
Speaking of strength exercises, they increase your speed well. This is useful for sprints.
In our case, this is important, but not as much as on the 100 meter.
When the time comes for passing the standard or running in competitions, you need to remember several rules of running. If you have already practiced running at 1,500 meters, let alone running 2 or 3 kilometers at a time, then a kilometer will seem like a simple test for you.
Definitely have to sweat, but you are not exhausted as those who did not prepare their body for this.
Note, if you need to pass the standard per kilometer, run 1,500 meters in training.
If more - practice run 2 or run 3 km for a while.
Take a reserve of 500 meters beyond the required distance. This will help develop an additional “portion” of stamina.
So, start the race with a speed greater than your average speed. But not from the sprint.
Maintain this speed up to 500-600 meters, then start to accelerate. Give your best 100 meters as much as you can. Thus, you run the distance quickly.
When you ran 1500 meters, you developed additional potential in yourself. Now it is enough to accelerate well in the last 100 meters.
If you immediately run very fast, you may be enough for 500 meters. Sprints do not work at long distances, because you are unlikely to perform as a professional runner.
Before the race you can’t drink a lot of fluids. But it’s also impossible not to drink at all. Take 3-4 sips.
Drinking at a distance is not recommended - there is not much time. After all, this is not a marathon.
So, if you suddenly want to drink, wait a few minutes. Let the idea that at the finish you drink tea or water, will motivate you.
The side, stomach, head may get sick.
Anyone can get sick. If this suddenly happened, you need to quickly find out if you are able to run further. If so, run. The distance is short, you will spend a little time on it. You can tolerate.
If the pain is incompatible with running, you will have to abandon the race. Pain can occur due to a sharp jump in pressure, meteorological conditions, trauma, violation of diet and drinking.
Some things are hard to predict. But most can be avoided if you prepare for the competition correctly.
Since the running time is very short, fatigue must be overcome.
Hold on, just a little to the finish line!