The 3-kilometer race represents a classic test of aerobic power and threshold strength. This distance demands sophisticated pace judgment and tactical execution. Athletes must effectively balance speed and endurance while managing accumulating fatigue. Training combines aerobic development with threshold work, emphasizing the ability to maintain race pace through varying energy demands.
Training Plan for the Average Woman - A 3k (3km) Run
A female runner requires 8-10 weeks of focused preparation. Training includes 4-5 weekly sessions combining endurance runs with speed work. The program emphasizes steady progression in mileage while maintaining strength through supplemental training.
Recovery Guide for the Average Woman - A 3k (3km) Run
A female runner needs 18-24 hours to recover well. She should drink 700-800ml of water and have a balanced meal rich in iron and protein within 30 minutes. A 15-minute cool-down focusing on hip and core mobility helps prevent tightness. Getting good sleep is essential, and light stretching the next day can help with recovery. She should monitor her energy levels before returning to training.