# A Challenge to Improve Motivation: Running 1K in Under 3 Minutes

A challenge can improve and increase our motivation. Running 1 kilometer (1000m) in under 3 minutes is a pretty difficult challenge that not everybody can achieve. Running 1K under 3'00'' means running at 20 km/h (12.43 mi/h). There are intrinsic and extrinsic factors such as age, sex, levels of experience, training, strength or maximum oxygen consumption that would affect the probability of achieving this goal.

## World Record Times

At this moment, the 1000 meters world record is held by Noah Ngeny with a time of 2:11.96 since 1999. Eliud Kipchoge is capable of running a marathon at an average pace of 2:55 per kilometer.

## 5-Week Training Plan

This is a training plan designed for people who can already run 1K in under 3'15", otherwise it will be very hard - likely impossible - for you to achieve your objective in only 5 weeks.

### Week 1

**Monday:**

- 8 km between 4'30" and 4'10" per km.
- Gym: 10' of semi-squat machine 2x10 with 30kg 2x8 with 40kg. After each block 15" of skipping in place.
- To finish 5x100m at 16" R: 1’ then 10’ stretch.

**Tuesday:**

- 4 km warm-up and 5’ technique.
- 4x100m at 16" R: 1’, then 6x300m R: 2’ (approximate time: 51"-52").
- 2 km then stretch 10’.

**Wednesday:**

- Rest.

**Thursday:**

- 10 km between 4’30" and 4’, then 10’ technique.
- 5x100m at 16" R: 1’ then stretch 10’.

**Friday:**

- Rest.

**Saturday:**

- 4 km and 5' technique.
- 4x100m at 16" R: 1', then: 1000m-600m-400m-200m R: 3' (approximate times: 3'15"-1'58"-1'12"-35").
- 2 km and stretching.

**Sunday:**

- Rest.

### Week 2

**Monday:**

- 8 km between 4'30" and 4'10" per km.
- Gym: 10' of semi-squat machine 2x10 with 30kg 2x8 with 40kg. After each block 15" of skipping in place.
- To finish 5x100m at 16" R: 1’ then 10’ stretch.

**Tuesday:**

- 4 km warm-up and 5’ technique.
- 4x100m at 16" R: 1’, then 4x500m R: 3’ (approximate time: 1’28").
- 2 km then stretch 10’.

**Wednesday:**

- Rest.

**Thursday:**

- 10 km between 4’30" and 4’, then 10’ technique.
- 5x100m at 16" R: 1’ then stretch 10’.

**Friday:**

- Rest.

**Saturday:**

- 4 km and 5' technique.
- 4x100m at 16" R: 1', then 3x800m R: 3' (approximate times: 2'28"-26").
- 2 km and stretching.

**Sunday:**

- Rest.

### Week 3

**Monday:**

- 8 km between 4'30" and 4'10" per km.
- Gym: 10' of semi-squat machine 2x10 with 30kg 2x8 with 40kg. After each block 15" of skipping in place.
- To finish 5x100m at 16" R: 1’ then 10’ stretch.

**Tuesday:**

- 4 km warm-up and 5’ technique.
- 4x100m at 16" R: 1’, then 2x(400m-300m-200m) R: 2’ between series, 4’ between blocks (approximate times: 1’10"-51"-34").
- 2 km then stretch 10’.

**Wednesday:**

- Rest.

**Thursday:**

- 10 km between 4’30" and 4’, then 10’ technique.
- 5x100m at 16" R: 1’ then stretch 10’.

**Friday:**

- Rest.

**Saturday:**

- 4 km and 5' technique.
- 4x100m at 16" R: 1', then 8x200m R: 2' (approximate time: 33"-34").
- 2 km and stretching.

**Sunday:**

- Rest.

### Week 4

**Monday:**

- 8 km between 4'30" and 4'10" per km.
- To finish 5x100m at 16" R: 1’ then 10’ stretch.

**Tuesday:**

- 4 km warm-up and 5’ technique.
- 4x100m at 16" R: 1’, then 5x100 in inclination, sprint going up, walk going down then 2x400m (1’08”) R: 3’.
- 2 km then stretch 10’.

**Wednesday:**

- Rest.

**Thursday:**

- 10 km between 4’30" and 4’, then 10’ technique.
- 5x100m at 16" R: 1’ then stretch 10’.

**Friday:**

- Rest.

**Saturday:**

- 4 km and 5' technique.
- 4x100m at 16" R: 1', then 1500m (4’45”) and 500m (1’25”) R: 4'.
- 2 km and stretching.

**Sunday:**

- Rest.

### Week 5

**Monday:**

- 8 km between 4'30" and 4'10" per km.
- To finish 5x100m at 16" R: 1’ then 10’ stretch.

**Tuesday:**

- 4 km warm-up and 5’ technique.
- 4x100m at 16" R: 1’, then 2x500 (1’25”) R: 4’.
- 2 km then stretch 10’.

**Wednesday:**

- Rest.

**Thursday:**

- 5 km at an easy pace, then 10’ technique.
- 5x100m at 16" R: 1’ then stretch 10’.

**Friday:**

- Rest.

**Saturday (challenge day):**

- 3 km warm-up and 5' technique.
- 5x100m at 16" R: 1', then
**1000m in under 3 minutes.** - 2 km and stretching.

**Sunday:**

- Rest.

For more information, talk to one of our Fitness Experts and get customized advice by submitting a request in our Mavyn website.