1 km (1000 meters) running standards for men and women

How many kilometers can a healthy and fit person walk on foot in 8 hours? Can a person walk all day long without stopping? Such questions may arise when planning a tourist trip to another city or a hiking trip into nature. Or, for example, your car has broken down and you suddenly need to walk to the nearest populated area.

Although your body is designed to walk, the distance you can achieve at an average walking speed of 5 km/h depends on whether you have trained for it or not. A trained walker can cover the 42km marathon in eight hours or less; or walk 32 to 48 km per day. Steadily increasing your volume through training allows you to cover those longer distances with less risk of injury.

Navigation

• 10 km in 2 hours
• How long to walk without preparation
• Walking from scratch
• 32-48 km per day maximum
• 30 km or more every day
• Long and unexpected walk

How much to run to lose weight

How much to run to lose weight

Sometimes it seems that only those who systematically play sports and jog every day can be slim.

From a physiological point of view, it is not necessary to run for an hour every day.

Your own body should tell you how much to run to lose weight.

The most important thing is to correctly distribute the loads with sufficient training intensity.

After jogging, you need proper, complete rest.

Running helps burn extra calories, but for this you need to eat right.

How much to run to lose weight quickly

To do this, you need to spend at least 200 minutes weekly in the fat burning zone. This figure is average for a healthy person, but this does not mean that you need to run at maximum load all the time.

Target heart rates can be achieved by alternating running and walking.

A fitness specialist or doctor will tell you how much to run to lose weight in your case.

Each person has characteristics and a predisposition to various diseases, so it is undesirable to overexert your body by running.

Most of the workout, excluding time for stretching and warming up, should take place in the following digital values: fat burning pulse = 220 – age – 50-60%.

Each workout should last at least 20 minutes.

If your runs are shorter in time, you will strengthen your heart and blood vessels, tighten the muscles in your legs and torso.

However, such a load will not help achieve the fat burning effect.

Attention!

A morning jog can only improve your body's health.

So, how much to run to lose weight: training should be daily for 40 minutes (plus time for preparation and relaxation after running) at least 5 times a week.

Running plan for weight loss

The problem can be waiting for quick results. It is for this reason that you need to make a running plan for weight loss and follow all the points.

The time at which you need to start jogging and how long to run to lose weight should be calculated with the help of a specialist.

You can start with a 10-minute warm-up by jogging along a flat, straight path in the park.

If you have never jogged before, you can walk at a brisk pace.

You can alternate between walking and running.

On the first day, it is important to determine the degree of load without overworking the body. Goal: prepare the body for training.

Warm up - 10 minutes, then alternate: 3 minutes of intense running at a high pace, 2 minutes of walking at a slow pace. Repeat the exercise 4 times. 10 minutes of leisurely jogging, gradually transitioning to walking.

10 minutes of warming up, 10 minutes of slow running, 10 minutes of fast walking downhill or climbing stairs. 10 minute cool down.

How much to run to lose weight in the middle of the week: 10 minutes to warm up, 5 minutes - running at an above average pace, 5 minutes - calm walking, 10 minutes - easy uphill jogging, 10 minutes - cool down.

-10 minutes - warm-up; -15 minutes - moderate intensity running; - 5 minutes - walking up the stairs;

- 10 minutes - cool down.

How many kilometers to run to lose weight

You need to run joyfully and easily, training should not be a burden.

There should be no shortness of breath. If such a nuisance arises, you should slow down the pace - it was not chosen quite correctly.

How many kilometers to run to lose weight depends on speed and endurance.

Before jogging, it is advisable to drink a cup of natural coffee without sugar or milk. This will help you maximize your exercise and burn more calories.

How much to run to lose weight depends on the distance, of course, as well as on the surface of the soil.

Important!

The question of how and how much to run needs to be considered carefully.

Monotonous running on a perfectly flat surface is less effective than overcoming obstacles, turns, ascents and descents.

Therefore, it is difficult to judge mileage.

We can only say that while running you need to change the pace: accelerate to the limit, switching to a fast step and jog.

If you follow proper nutrition, running will help you bring your weight back to normal.

If you don't have enough time for hard training, you can run like this: 200 meters of fast walking, 200 meters of running with maximum acceleration, 200 meters of easy running.

How many kg can you lose by running?

How many kg can you lose by running?

Here are some approximate calculations:

- jogging at a speed of 8 km per hour burns 580 kcal; - at a speed of 10 km/h - 725 kcal per hour; - jogging at a speed of 13-14 km per hour allows you to get rid of 978 - 1-87 kcal:

— at a speed above 16 km/h – 1160 kcal per hour.

Now we know approximately how much you can lose by running, but you shouldn’t increase the load without gradually preparing your body for it.

Initial small loads should be increased gradually if you are not exercising according to plan.

Systematicity must always be present.

How much to run to lose weight depends on your goal and your capabilities.

It is not always possible to achieve what you want if you have heart problems.

In this case, it will not be possible to increase the load to the maximum.

It may be worth considering additional weight loss methods and using them in conjunction with planned weight loss through running.

How much to run to lose weightLink to main publication

Source: https://life-dieta.ru/o-dietax-i-pitanii/kak-poxudet/skolko-begat-chtoby-poxudet.html

About history and Olympic records

The 3 km race has never been included in the men's competition program at the Olympic Games or the World Athletics Championships. In the case of women, this distance was included in their competition program at the Olympic Games from 1984 to 1996, then it was replaced by a 5 km run without obstacles.

For the first time among the Olympic disciplines, women began running 3 km at the 1984 Games in Los Angeles (USA). Then the Romanian Maricica Puica won, covering the distance in 8 minutes 35.96 seconds. Second place went to Britain's Windy Slee-Smith (8 minutes 39.47 seconds), and third place went to Canada's Lyn Williams (8 minutes 42.14 seconds).

How many kilometers a week should you run?

How many kilometers a week should you run?

Runners often fall into the pit of high volume, thinking that the more they run, the better. In fact, increasing your mileage only helps up to a certain point. After that, every additional kilometer only increases the risk of injury. The following six rules will help you find your ideal mileage.

Rule 1: The longer the competition distance, the more you should run in training.

It's no surprise that a marathon runner runs longer than a 5K runner. Rule 2: Increasing your mileage can also help increase your speed in competition.

If your goal is simply to finish the race, you may run fewer miles than if your goal is to complete the race in a faster time.

Rule 3. Some kilometers you run become more difficult for the body.

When your weekly plan includes fast stadium workouts, tempo runs, short repeats that turn into harder miles than if you ran them in an easier aerobic zone.

So, when you add "work", reduce your total mileage so as not to cause additional stress on the body. Rule 4. Some part of the weekly volume should be run faster than the rest. The lower your speed from competition pace, the less benefit that mileage provides.

On topic: Proper breathing while running

Such kilometers will not improve your results in competitions. If you mostly run long, slow races, you'll become a pro at running long, slow races. Ultramarathoners can do four- and five-hour races at a slow pace, but they won't be able to run a fast 5K. Rule 5.

Give your body time to adapt to the increased volume. To avoid injury when increasing volume, increase it slowly. This will give you time to adjust to the increased workload.

In general, if you are adding miles to your volume, stay at least two weeks at that level before increasing your volume again. For example, if you train four times a week, you can increase your weekly volume by 6 km.

Then you need to stay at this level for two weeks before adding another 6 km. Rule 6: Healthy runners beat injured runners. Taking part in long distance races will not do you any good if you run with an injury.

Therefore, do not compete if you are experiencing any pain or injury.

To summarize: How many more kilometers should a marathon runner run per week than a 10K or 5K runner? Below are suggested weekly volume limits for elite and non-elite runners:

Based on materials from runnersworld.com

Source: https://runnersclub.ru/articles/skolko-kilometrov-v-nedelyu-nuzhno-probegat

Ten kilometer training

To improve your running performance, it is important to use the right running shoes.

If a person is new to running, then he needs to initially concentrate on endurance, which will gradually increase with regular training.

A variety of workout plans, smartphone apps and specialized podcasts help people break away from a sedentary lifestyle and become more active. All these tools are now easily accessible on various Internet services.

To avoid common beginner injuries, such as shin splints, it is important to use shoes that have adequate ankle and foot support when running. In addition, before each training session it is necessary to warm up.

How to make running a habit

“I heard that to lose weight, you need to run about 20 km a week - to trigger the “weight loss mechanism.” My friend says that this distance should be more than 40 km. Who is right?"

It must be admitted that running is an excellent way to lose weight, but there is no cherished number of kilometers that, if you run, you will automatically begin to lose weight. You can lose, for example, 500 grams of weight if you have a deficit of about 3,500 kcal - through exercise or cutting calories.

A person weighing 70 kg will burn about 70 kcal per 1 km of running, according to the rule:

So, if this person runs about 21 km and is able to lose another 2000 kcal over the course of a week, then he will be able to reduce weight by 500 g.

But the same result can be achieved if you run about 17 km and lose an additional 2300 kcal per week.

Advice!

It all comes down to calorie balance: eat fewer calories than your body needs to maintain weight, and exercise to burn more calories.

Your friend may have read the Weight Loss Registry. This research group is studying people who have successfully lost weight and maintained their weight loss, indicating that they need to consistently burn 2,800 calories through exercise each week to successfully lose weight.

2800 kcal would be equivalent to about 40 km per week for an average weight runner.

This doesn't mean you have to run more than 25 miles a week to lose weight, but you'll likely have more success if you do (or do other exercises in addition to running).

The key to losing weight through running, or any other form of exercise, is developing an exercise habit.

It helps you set specific goals, such as training for an upcoming competition or running a certain number of kilometers per month.

Some runners stay motivated and consistent with a training schedule that allows them to know exactly what they need to do every day (including weekends!).

Running in a group or with a buddy also helps you stay motivated and progress towards your goal. It will be difficult to miss a run or workout knowing that your fellow runners are waiting for you.

Attention!

Give yourself short-term and long-term rewards (not food) that will also inspire you to continue running. For example, plan to treat yourself to a sauna or massage if you run three times a week for three weeks.

Based on

Source: https://xn--80aeffhqaxjeags4o.xn--p1ai/2016/04/27/skolko-nuzhno-begat-chtoby-poxudet/

World records

At the first World Championships, when this running distance was included in the competition program, the American Mary Decker-Slaney won, covering the distance in 8 minutes. 34.62 sec., second place was taken by the German Brigitte Kraus (8 min. 35.11 sec.), and third place belonged to the Soviet athlete Tatyana Kazankina (8 min. 35.13 sec.). This world championship was held in the capital of Finland, Helsinki, in 1983, that is, 1 year before 3 km appeared at the Olympic Games.

The very first record that women set when running this average distance belongs to the athlete from the USSR Lyudmila Bragina, who on August 12, 1972 in Moscow ran a distance of 3 km in 8 minutes 53.00 seconds.

Currently, the current record for this distance is the time shown by the Chinese athlete Wang Junxia; on September 13, 1993 in Pyongyang, she ran the distance in 8 minutes 6.11 seconds.

How long does it take men to run 3 km? It is interesting to note that although there has never been a serious world-class men's competition for this average running distance, there is still a world record. It belongs to Daniel Komen, an African runner from Kenya, who showed a time of 7 minutes 20.67 seconds.

How many kilometers should women walk a day to lose weight?

The easiest way to lose weight is to put more stress on a woman's body to create a calorie deficit.

But it is not always possible to exercise in the gym, so a walk is suitable for weight loss, which, at an intense walking pace, will replace a full workout in the gym.

The main thing is to know how many kilometers to walk daily to get results. Below is a description of how many steps there are to take along the route leading to the beautiful figure.

The influence of technological progress will inevitably reduce the share of heavy physical labor in the near future, but already now the number of office workers is several times greater than the number of people employed in areas of activity where it is necessary to actively move.

See also - the best sport for weight loss for women. And physical inactivity is the main reason for the steady increase in body mass index in all developed countries.

Therefore, walking has been and remains one of the simplest, most accessible and effective ways to maintain your physical fitness. This article will cover all aspects of this effective way to burn extra calories.

You will learn how many kilometers a day women need to walk in order to lose weight, what recommendations they should follow in order to simplify and speed up this process as much as possible.

A little theory or how walking affects health

The prevailing stereotypes in the field of weight loss suggest the use of a variety of diets, as well as physical exercise, which is generally true.

But here you need to take into account several nuances: any strict diet can bring tangible results, but as soon as you stop the artificial hunger strike, your previous weight will return very quickly.

And the second point: intense exercise in the gym is not always good for health, especially if done irregularly. At the same time, walking is the most natural way to lose weight.

Important!

To verify this, just take a closer look at track and field competitions: the figures of sprinters who use strength training methods are far from ideal, and among stayers (runners and long-distance walkers) it is simply impossible to meet a more or less well-fed athlete.

Of course, both extremes should be avoided. Moderate walking can do wonders not only for your figure, but also for your body as a whole. It has been proven that daily walking helps achieve the following positive effects:

• lowering blood pressure (by reducing the activity of the sympathetic nervous system), which is especially important for people suffering from excess weight and, as a result, hypertension;
• reducing cholesterol levels: any physical activity activates the production of high-density lipoproteins (“good” cholesterol, used by the body as an energy source) and reduces the fermentation of LDL, which is stored as fat reserves;
• development of muscle flexibility, which prevents premature aging;
• reducing the risk of cardiovascular problems;
• increased insulin production (relevant for diabetics).

Comparing the effectiveness of walking and running

There is an opinion that jogging is much more effective for losing weight.

On topic: How to choose the right running shoes

This is not entirely true: if we talk about burning calories, then the results are really in favor of running: in an hour of training, approximately 550 kilocalories are lost (versus 350 when walking), but according to such a criterion as burning fat reserves, the primacy belongs to walking (50 % and 65% respectively).

These results are also confirmed by experimental data: two-month training of groups specializing in walking and running showed that runners, on average, lost 30% less weight than representatives of the walking group.

However, there are much fewer opportunities for running in a metropolis than for walking. Finally, running 3-5 kilometers for people with a lot of weight is much more difficult than walking 5-10 kilometers with the same effect. And walking has many fewer contraindications, since it is considered cardio exercise, safe even for people suffering from heart failure.

How long should you walk to lose weight?

Regardless of what type of load you use, the general rule is the following: the process of burning fat reserves in the body starts after 40-60 minutes. It is precisely this minimum time of daily training that you need to focus on.

How many steps a woman needs to take per day to lose weight also depends on the intensity of walking. If you move at a calm pace, this is about 10,000 steps, which is equivalent to covering a distance of 5000-6000 meters.

Another important factor contributing to the maximum effectiveness of losing weight while walking is constant control over the pulse: it should be in the region of 65-70% of the maximum for a certain age group. MP is calculated using a simple formula: 220 minus age plus 5.

Thus, if you are 40 years old, your maximum heart rate will be 220 – 40 + 5 = 185, and the “fat burning” heart rate interval will be 120-130 beats/minute.

If you are not willing to spend more than an hour on daily walks, it is acceptable to use 30-minute workouts, but in this case the intensity of walking must be significantly increased, using rough terrain. But walking with a load also has a number of limitations, including kidney disease, heart problems, diabetes, and pulmonary failure.

Varieties of walking for weight loss

Regular walking is far from the only way to effectively burn calories: exercise on a treadmill, walking up the stairs, and even such a method of physical activity as walking in place lead to the same results. Of course, the effectiveness of all these varieties will not be the same, so it makes sense to consider them in more detail:

1. A regular long walk is recommended for all women, even those for whom other types of exercise are contraindicated. At a normal walking pace at a speed of 4-5 km/h, you can burn about 200 kilocalories in 60 minutes; walking for an hour and a half will allow you to get rid of about 350 kilocalories.
2. Race walking requires the use of a special technique: short but frequent steps with the active use of swings with arms bent at the elbows, with the foot placed on the heel, then the body weight is transferred to the toe and energetic push-off occurs. At a speed of 6-7 km/h, about 350 kcal are burned, but for race walking you need a suitable place (a stadium running track or a deserted alley in a nearby park).
3. Stair walking is often used by professional athletes, which proves that this walking method is highly effective. This type of training allows you to burn about 500 kcal per hour, but it has a number of contraindications. If you don’t have any special health problems other than excess weight, this is an excellent way to burn fat: by climbing 507 steps/minute, you will spend 0.12 kilocalories/kilogram (with a weight of 80 kg, this is about 10 kcal). Of course, we are talking about going up; going down is much less energy intensive.
4. Nordic walking using poles is a newfangled type of walking with a minimum of contraindications for the body, allowing you to use up to 80-90% of the muscles. When moving at a calm pace, 350-400 kcal are burned per hour of training. Adapting to Nordic walking is quite easy, especially for those who love winter skiing.
5. Interval walking can be conditionally classified as an independent variety, which allows you to further increase calorie expenditure by 10-15%. The essence of interval walking is the use of alternating cycles of movement: after a calm movement at a speed of about 5 km/h, movement follows at an accelerated pace (7/8 km/h). The interval between accelerations and decelerations can be any, but the following proportions must be observed: 3-4 minutes of walking at a slow pace for 1 minute of accelerated movement.
6. Climbing hills is a great way to lose weight; the number of calories burned is comparable to climbing stairs. Most treadmill models allow you to simulate this type of load by raising the platform to a certain angle.
7. Walking in place is the least effective way to burn calories, which can be used if it is impossible to use other types of walking. It is clear that to achieve comparable results it is necessary to significantly (one and a half to two times) increase the training time.

What type of training to use is up to you. All related factors must be taken into account, from the availability of free time to health status. See also: weight loss for older women.

A few tips for walking correctly

1. It is better to do training in the morning: after a light breakfast, burning of fat reserves occurs more intensely, while metabolism accelerates, and for the rest of the day, calorie expenditure will be 10-15% more efficient than without morning training.
2. In order not to bother counting the number of steps, you can purchase a pedometer and tracker in the sports departments of supermarkets - electronic devices that can not only count the number of steps, but also determine the distance traveled.
   Many modern mobile gadgets are equipped with accelerometers that perform similar actions.
3. Drink enough fluids before, during and after exercise to prevent dehydration, which can be detrimental to your health. Do not use high-calorie sugary drinks for this.
4. Think carefully about your daily route. If you live in a city, it should not lie near busy highways. It is advisable that it contains descents/ascents, the degree of steepness and length of which is determined depending on your physical capabilities.

If you follow all the above tips and recommendations, very soon you will feel the first positive results of such an accessible and natural form of physical activity as walking.

Source: https://myzhir.ru/prochee/skolko-km-nado-proxodit-v-den-chtoby-poxudet-zhenshhinam.html

Breathing technique

You need to breathe through both your nose and mouth. And you need to exhale through your nose and mouth and inhale at the same time. If you also doubt the effectiveness and correctness of this technique, then the first video tutorial of the newsletter, which I spoke about at the beginning of the article, will explain in detail why this particular breathing technique is most effective when running over medium distances.

In addition, start breathing from the first meters of the distance as if you had already run at least half of it.

And don't try to adjust your breathing to your steps. The breathing rate should be natural. Your body will decide for itself how often it should breathe.

How to run one kilometer to pass the standards

The 1000-meter running distance is considered quite difficult, as it is fleeting and requires high endurance and good speed from the athlete. How to learn to quickly run 1 km in 3 minutes is of interest to many people. To achieve results, it is important to adhere to certain principles and train regularly.

Many people want to learn how to quickly run 1 km, since running has a beneficial effect on our body, improving blood circulation, stimulating material metabolism and improving overall tone.

As well as promoting lung development and strengthening the heart. Regular exercise helps you lose weight and improve your health.

In this article we will tell you how to learn how to quickly run 1 km in 3 minutes and provide a video for clarity.

1 km running workouts

Beginners always lack the stamina to quickly cover the distance, so training should be aimed at increasing running volumes - run cross-country!

It is recommended to run at a distance of 4 to 10 kilometers at a measured pace. You need to chase not speed indicators, but volumes. It is important to run this entire distance without stopping. If you run out of energy and have to switch to a walk, you chose the wrong tempo or swung too far.

To learn how to quickly run 1 km in a month, improving your results, you must learn the basics such as:

Advice!

Of course, if you don’t think about competing or passing the 1 km running standards, but just want to learn how to run 1 km faster, everything will be much simpler.

Depending on the time during which you want to improve your results, you need to run several times a week or daily.

If passing the standard is just around the corner, and you need to learn how to quickly run 1 km in a week, it is better to train daily to better develop endurance.

Acceleration in segments

You can move on to the second stage of training 2-3 weeks after the start of cross-country training. The time has come to run accelerated segments, and it is better to do this at the stadium, timing the time of completing each of the segments. The training program could be something like this:

1. You need to run 5 segments of 200 meters at a speed slightly higher than what you need to qualify for the 1000 meter race. When resting between segments, you cannot stop, but need to walk 100-200 meters in steps.
2. The running ladder is another effective and time-tested exercise. It is necessary to accelerate in segments of 100-200-300-400-300-200-100 meters, resting between segments for 2-3 minutes (we switch to a walk).
3. Five segments of 300 meters at the speed you want to develop in a kilometer run.

This is a program consisting of sample exercises, but there are many others. You need to understand the principle of training, and then you can create programs yourself.

Fartlek

Fartlek is a cyclic interval run for developing endurance. Start your training with a cross-country run of a few kilometers and after covering the first 500 meters with an easy jog, speed up for the next 100 meters and then switch to a walk.

Having covered 50 meters and slightly reduced your heart rate, switch to an easy run and finish the cross-country.

Depending on your fitness level, the duration and speed of the acceleration may vary, and the recovery walking time may be reduced.

How to prepare for the 1 kilometer run standard

Two weeks before the test, for which you decided to learn how to quickly run 1 km in 3 minutes, you need to try to run the distance at speed. The running tactics are something like this:

1. Active acceleration from the start to 30-50 meters, allowing you to take a comfortable place in the race and accelerate. During this period you will not lose strength, but you will be able to gain a few extra seconds. Next, slow down slightly and find a comfortable pace. The main thing is to slow down smoothly, and not suddenly stop after the starting acceleration.
2. Once you find your pace, stick to it until the last segment. The point is to run most of the distance at a speed that doesn't drain you of all your strength. If you run too fast, you will run out of energy, and if you run too slowly, you will waste time. your body should tell you what pace is best.
3. Approximately 150-200 meters before the finish, you need to accelerate, and 60-100 meters into the finishing spurt, giving your all.

During the last week before the test, you should rest well. You can train using this program:

1. On the first day you need to run 5-6 segments of 100 meters at the stadium.
2. In the second, run a distance of 3-5 km at an easy pace.
3. Do a warm-up, but don't run.
4. Run 4-5 segments of 60 meters at a speed slightly higher than you plan to run during the competition.
5. Run 100 meters at speed a couple of times.
6. The day before the test, do a light warm-up and do not run.

How to improve your 1 km running result

To improve your athletic performance in the 1 km run, you will need diligence and desire. Exercise regularly, ignoring fatigue and pain. Remember the following rules:

1. Try to run every other day so that your body gets used to the new loads. In a week, the chosen distance will be easier for you, you will get rid of excess fat and develop endurance.
2. Buy comfortable sports shoes and change them regularly - at least once every six months.
3. Warm up thoroughly before exercise to tone your muscles.
4. Drink water during your workout to avoid dehydration.

Now you know how a girl or a man can learn to run 1 km in 3 minutes, so you can cope with passing one or another standard.

Source: https://www.sportobzor.ru/kak-nauchitsya/kak-nauchitsya-begat-1-kilometr.html

New sneakers

To keep my promise to run the 5K, I bought myself new “proper” running shoes. This is a good motivation, because, firstly, you want to show off your cool new shoes, and secondly, the system “I completed the task - I can get a reward” is triggered in the brain. Motivate yourself with small joys. There are a lot of accessories for running: from special headphones to fitness bracelets. I decided that I would reward myself with running shoes for all my efforts. It works.

Number of kilometers run per week | Run

For competitive marathon runners, the relevant question is, “How many kilometers should you run per week?” Top-level runners cover 160-190 km and even more.

In the 80s, ordinary athletes were recommended to adhere to a weekly level of 100-190 km per week. At that time, they actively explained why the result would not improve after a volume of 160 km, because many were thinking about the maximum.

But no one has addressed the issue of minimum weekly mileage. Since then the situation has changed.

Attention!

The famous American running specialist Daniels said in 1993 that an athlete who wants to finish a marathon in 3 hours only needs to be able to run 110 km a week.

But 10 years later, in 2003, speaking to runners aiming for a 4-hour marathon, he said: “If you can regularly run for 30 minutes without rest, regardless of pace, then you can start training for a marathon.” .

It turns out that over 30 years of mass passion for running, the required weekly mileage has noticeably decreased. An average runner no longer needs to cover 160 km, but a certain minimum remains. This was eloquently stated in 2003 in his article by D.

Martin: “I believe that without running 65 km a week for at least six months before the race, it will be impossible to achieve positive results in the marathon.”

If there are exceptions to this rule, then such athletes are either very gifted by nature or have extensive experience in aerobic training in other sports.

As for the maximum, you can run more than 60-75 km per week. It all depends on your aspirations and capabilities.

Just remember: running more does not mean running faster. High weekly mileage alone will not help you increase your marathon speed, but it will provide a certain amount of stress that may well improve your performance.

Youth sports categories

Students who complete the task and demonstrate higher results than required by the school curriculum are worthy of receiving special sports status. The ranks are a source of pride for the athlete, they push them to further improve their capabilities, and encourage them to constantly develop and progress.

Each rank is assigned for 2 years; after this period, you must confirm your sports skills. The highest achievement is 1st category. Only a schoolchild with excellent physical training can achieve such a result, for the development of which it is necessary to regularly study, practice and strive for the best indicator.

A student can receive the third youth category up to 14 years of age. The second category is assigned to young athletes under 16 years of age. The first category can be obtained before reaching adulthood.