Quite good result – in 12 minutes to run 3 km. At once it is necessary to make a reservation that only the prepared person who doesn't indulge himself to cigarettes, and in general, run for it the thing regular will be able to achieve result of it. If you want to learn what are still necessary to the recommendation to run 3 km in 12 minutes, study this article.
Instruction
1. You learn to breathe correctly. If you aren't able to breathe correctly during passing of the distance, so won't be able to run it, or will run with big expenses of energy. Take the breath on each two steps and the exhalation on the following two steps. First it will be difficult for you to adapt if you never so did, but then you will have the breath on the automatic machine.
2. Strengthen heart. Strong heart is necessary for development of endurance. That to develop it, it is necessary to be engaged in cardiotrainings seriously. The mass of various exercise machines, such as exercise bike, elliptic exercise machine, rowing exercise machine is developed for such trainings. Though it is optional to you to register in the gym hall or to buy expensive exercise machines if your purpose is strengthening of heart to run the concrete distance for concrete time. The exercise bike can be replaced with driving by bicycle, elliptic – jogs on skis, and the rowing exercise machine can be replaced with the boat or the kayak. Also jogs, intensive foot walks, long swimming in the pool or in the reservoir are suitable for the training of the cardiac muscle. Stop to go for work or study by transport. You get on the bicycle or set off on foot if the distance allows. Don't use elevators, you go on steps on foot. Of course, if you don't live and don't work at the 100-th floor. The trained heart will help you not to turn sour in the middle of the distance and to maintain prescribed pace throughout all three kilometers.
3. Don't undermine to yourself the respiratory system. To run 3 km in 12 minutes, your average speed has to be about 15 km/h. And now think whether you will be able to support such speed throughout all distance if you smoke. So itself shouldn't complicate the task foreign factors.
4. Break the distance into 3 equal pieces 4 minutes. The first hundred meters needs to be run quickly enough, the remained 4 minutes it is easy to run, not strongly troubling the organism. The next 4 minutes it is necessary to run moderately quickly, but that run wasn't a burden, otherwise forces to reach won't be enough. The remained time it is necessary to work and run due to character. In the last hundred-meter race it is worth enhancing still the will and to finish with at the most a speed of which you are capable.