How many miles is a 3K run? Is it a reasonable distance for a beginner to run?

3k is about 1.8 miles which is a great distance to get started running. Find out how long should it take to cover 3 Kms?


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  1. 1 How many miles is a 3K run?

    When you say than you ran 3K, it means 1.86 miles. In fact, you can also say that 3K is equalled to 7.5 laps on a 400m track. Long-distance running, which is called a marathon, also involves running a 3K. It takes a lot of strength, endurance and speed to run such distances. Proper training is required to avert injuries.

  2. 2 How long does it take to run a 3K?

    Well, the time taken depends on person to person as many factors determine the time is taken, such as age, sex, health, how fast a person runs, how much practice the person has or if the person is a beginner?

  3. 3 How many calories are burned by running 3K?

    The amount of calories burned primarily depends a lot on the weight of the runner. The next vital thing on which it depends is the length of time the person runs rather than the distance. The reason behind it is that the health benefits of running come from keeping the heart rate slightly raised for some time.

  4. 4 Start your 3K run by making a plan

    It is not easy for a person to start running such a long stretch the first day. It would be best to have proper planning and mindset to make things simple and less stressful. You do not need a trainer for it; just follow this one week plan for a couple of days, and you would become a pro:


    Week

    Monday

    Tuesday

    Wednesday

    Thursday

    Friday

    Saturday

    Sunday

    1

    15 min of 1:00 run, 2:00 walk

    10 min walk

    Stretch

    15 min of 1:00 run, 2:00 walk

    Cross-train 10 min

    5 min run, 3 min walk, 5 min run

    Off

    2

    15 min of 1:30 run, 1:30 walk

    10 min walk

    Stretch

    15 min of 1:30 run, 1:30 walk

    Cross-train 10 min

    6 min run, 2 min walk, 6 min run

    Off

    3

    15 min of 2:00 run, 1:00 walk

    15 min walk

    Stretch

    15 min of 2:00 run, 1:00 walk

    Cross-train 15 min

    7 min run 1 min walk 7 min run

    Off

    4

    15 min of 2:30 run, 1:00 walk

    15 min walk

    Stretch

    15 min of 2:30 run, 1:30 walk

    Cross-train 15 min

    5 min walk 8 min run 5 min walk

    Off

    5

    16 min of 3:00 run, 1:00 walk

    20 min walk

    Stretch

    16 min of 3:00 run, 1:00 walk

    Cross-train 20 min

    5 min walk 10 min run 5 min walk

    Off

    6

    16 min of 3:30 run:30 walk

    20 min walk

    Stretch

    16 min of 3:30 run:30 walk

    Cross-train 20 min

    5 min walk 12 min run 5 min walk

    Off

    7

    20 min of 4:00 run 1:00 walk

    25 min walk

    Stretch

    20 min of 4:00 run 1:00 walk

    Cross-train 25 min

    5 min walk 14 min run 5 min walk

    Off

  5. 5 Is 3K a good distance for a beginner?

    For a beginner, any distance can be good, if they are determined and keep it constant. It is not easy to master 3K running, but the feel would be amazing once you get used to it. It might take days and even months, but if you keep going and do not miss on the plan, then in just a few days, you would be a master.

  6. 6 Few precautions

    There are some precautions that you need to know f you are a beginner as it can lead to severe injuries. Make sure that:

    • Do not wear a headphone while crossing the road.
    • Build the mileage gradually; do not start by running 3K in a day.
    • Always run against traffic.
    • Look both sides before crossing the road and abide by all the rules of the road.
    • Run in safe areas
    • Carry water with you
    • Take identification with you when you go out for running
    • Apply sunscreen
    • Inform at least one person about the route that you take
    • Run in loose and comfortable clothes
    • Prefer wearing running shoes.

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