8K is equal to 5 miles.
Actually, to be exact 8K is equal to 4.97 miles.
1 mile = 1.609344 kilometers.
And1 kilometer = 0.621371 miles
So, 10 kilometers would be 10 x .621371192 which equals 6.213712 miles
stay with top 3 at beginning then spirt out at end
Thanks guys for the good input. It's been a while since I looked at this and just saw it and was like wow I was young, since asking this question I have gone on to being top 15 in Regionals my senior year and now have coached distance running for my coach at her gym. Good answers and techniques. For you new runners if you need advice this is something to follow.
If your a bit back just keep your mind clear, if there is someone ahead of you make it your goal to pass them. Once/if you get up to the front runners (or you feel like you are exceeding your limit) pace with them until you hit your last 100m. Then speed up and as soon as you see the finish just sprint, if your in pain then run faster, you are to close to the finish to let that slow you down.
Stay at your usual pace, don't work to hard at the beginning because you will never make it to the end (trust me I know). Stay with the pack, then at the last 150 meters or so GIVE IT ALL YOU GOT.
The person is mostly correct on the top except for staying with the top three when you start the race.
I have done cross-country for 2 years, and this year I'm gonna be team captain. And my coach always told me, DO NOT SPRINT IN THE BEGINNING. Sprinting takes most of your energy, a 3k is almost 2 miles, you want a lot of your energy for most of the race. Try to stay in the middle when it's the beginning and when you're about 500m away from the starting line start to find your racing pace and keep it.
At the end when you have about 500m left start to do strides, which is when you're not going as fast as you can. You're only going for about 60-80%. Then the last 100m give it all you got.
Take it from an advanced runner. I was the 3rd best on my cross-country team. Which is why I'll be team captain 'cause our best runner will be leaving to high school and our 2nd best this was her first year. I know what I'm talking about. ;-)
Strategy is based on the level of fitness in comparison to the strengths an weaknesses of the competition.
For example if you are clearly stronger then your competitors, then it is better to take the pace out and take out the kick of any runners that may be faster at the end of the race. On the other hand if you are more of an 800 or 1500 runner it may be better to let the others do the pacing and then try to push at the end. There is more strategy in a 3k race then other distances. This is because you will be running in oxygen debt, but since it is a longer distance you need to be able to control the duration and depth of the debt.
To train properly for this race it is important to understand your weaknesses. For example, if your have a solid pace all the way through, but then start fading, then it is necessary to work on your endurance. (long runs) If you feel strong at the end but get out kicked then it is best to work on your speed (sprint workouts) If the heavy pace takes a toll before you can use your speed then strengths workouts are necessary. (hill and med distance track workouts)
That is a broad question. Age, the course and weather are 3 huge contributing factors to a specific answer, but if you are just interested in what the average from all ages, for all courses is then your answer is somewhere between 30 - 40 minutes.
High school track stars run the distance in 15 minutes routinely. College & pro runners do so in 14 - 15 minutes. World record holder are sub 13 minutes racers!!
Women pro's tend to be about 2 minutes behind the best men.
The original answer is misleading 15MPH is world class.
Sprinting up to 100 yards - record is ~23 MPH - average ~14
Running up to a mile /1600 meters record is ~16MPH - average ~10MPH
Marathon distance record ~26 Mile/42 Km is ~13MPH/21KmPH
reasonable 9MPH 14KmPH (NY marathon qualification time)
For figuring out how fast you can get between two points these are probably better values as they assume you can actually not spend too much time recovering.
The Average walking speed is 3-4 MPH 5-6 KmPH or about 100 yards/meters per minute
Running speed sustained is about twice that 8 MPH, 12 KmPH or 200 yards/meters per minute.
The fastest 5k was run by the Ethiopian distance runner Kenenisa Bekele on the track posting a time of 12:37.35. For those of you doing the math, that is 4:03/MILE pace for a little more than 3 miles.
No, it is much better to have a BBQ Cheddar burger from Whataburger before the race!
That's fine, but don't chew during the race! : ). You should eat lot's of carb and drink water, but not too much or you'll get a cramp!
NO! NEVER chew mint gum before doing ANYTHING physical, but especially running!
When you chew mint gum, it has a negative effect on your body. Have you noticed that when you drink water after chewing mint gum your throat feels cold and water upsets your stomach? Thats because of the reaction between your throat and the gum. It constricts your airways and can make you nausious. It also slightly lowers your stamina because you're not getting enough oxygen. If you were to still chew gum, chew fruit gum, as it doesn't have this effect.
No no no, I have ran cross-country for 2 years and only did that mistake once. Not mint gum, or anything mint really. In fact, fruit gum is better. But make sure it doesn't have a lot of sugar.
Drink water, and the best food EVER arebanana's not oranges, nothing with acid, butbanana'sare the BEST FOOD EVER BEFORE A RACE. They have what you need.
Apples and stuff like that are good too. No milk, nothing with to much fat, and no eggs either.
There are two methods of timing a marathon: Gun Time or Real Time or Official Time: The time from the sound of the starter's signal to the time the runner crosses the finish line. Real Time or Chip Time: The time it takes to go from crossing the starting line to crossing the finish line. Races will supply runners with a computer chip, programmed with the runner's personal and race information, that is attached to one of their shoes, usually a shoelace. Some chips come with velcro and are attached around the ankle. The chip records when you cross the starting line, which has a mat that activates the timing, and when you cross the finish line, which also has a mat to deactivate the timing. Most large marathons use chip time since it allows runners to line up at the start with folks that can run about the same pace. They won't have to worry about pushing through slower paced runners to get to the front or being pushed by faster paced runners.
If there is no pathway, the pedestrian should walk facingthe oncoming traffic.
i.e in India pedestrians should walk on the right hand side of the road.
a long long time
When I ran my first 5k I took 45 minutes. I think around that time.
After personally finishing 35 marathons I can still say this is not a simple answer. It certainly depends on how hard you pushed it. I have completed marathons totally exhausted and followed the "rest one day for every mile rule." (26 days) I have friends that "participate" in marathons but run very slowely and run one marathon each month. Frank Shorter, silver medalist in the Olympic marathon said, "Run your next marathon when your blue toenails have grown out!" It takes about 6 months to regrow a toenail!
The half marathon is a road race distance of exactly 21.0975 km, as defined by the International Association of Athletics Federation (IAAF), the Association of International Marathons and Distance Races (AIMS), and the Road Running Technical Council of USA Track & Field (RRTC/USATF). The conversion of this distance into Imperial units is approximately -- not exactly -- 13.10938 miles.
Half marathons such as The Disney Princess Half Marathon is a popular marathon that takes place in Orlando, Florida.
Well, that might depend on the race and the reason for postponement but in general your entry fee will be applied toward the next race. These terms are usually spelled out as part of the entry form when you sign up. Very few races will give cash refunds except in very unusual circumstances.
Ask the race organizers or read the contract, here we can only guess.
Eat low-GI complex carbs about 2-3 hours beforehand.
Cut down on heavy meat etc for 1-2 days beforehand.
Sip on water to keep your fluids up - ditch the powerade.
The day before that, eat a lot of carbs to store energy. (Pasta, pizza, etc.) Right before you run, eat a banana. All the Ironmen do it =). Also, drink a lot of water.
Never eat anything right before running. You need to eat about 2hrs before running so you can digest your food easier. Eat pasta NOT pizza ( grease will slow down runners) and just really good Italian food. Make sure to hydrate with an energy drink, or most importantly, WATER up to 2 days before each run.
It is a race that is 12 kilometres in distance.
if you are me, 750,000,000 miles
Whit is 5k around a football pitch
I just did a 4km and im nearly fourteen. I did it in 21 mins and thought i left a bit too much in the tank. I have a friend that can run it in 12 mins. can you believe that!
1 min 54 secs
Short term effects Defining the size of our bones by increasing it:
The main effect of exercise is that it builds bone strength. The condition of bones may be improved by exercise as bones respond to mechanical stresses. Anything which puts stress on the bones causes it to get thicker and increases in weight because of the stress and are therefore able to take more stress and pain. Impact exercise promotes bone growth and strengthens our bones.
Increasing the ease with which we use our joints and the flexibility: The more exercise we do, the better condition our bones and joints are in, but too much exercise can have a negative effect, it can cause wear on the joints and cartilage making them weak and brittle. Exercise makes our bones and joints easier to use, as long as the exercise is with moderation. Bones also become more efficient in movement because of exercise.
Strengthen our bones and joints: Impact exercise promotes bone growth and strengthens our bones. If we subject our bones to weight bearing activities or we exert stress on our muscles, things we don't normally do, our bones will adjust to be able to sustain the weight and stress. As the weight increases, our bone adjust even more to sustain the greater weight and they adjust by getting bigger and stronger. Exercise helps keep the joints flexible, the muscles around the joints strong, bone and cartilage tissue strong.
Long term effects Delays Muscle loss (Sarcopenia): Exercise helps to maintain muscles because in aging, muscles which are not used are lost, but regular exercise keeps them in use and available for use.
Prevents Arthritis: Moderate exse done regularly can prevent cartilage degeneration. This may therefore decrease the risk of developing arthritis.
Reduces risk of injury: Being able to withstand more pain and stress means we are unlikely to suffer from injuries as much as those who don't exercise. Exercise helps kids lower their risk of persistent chronic pain in the future. Exercise reduces the risk of falling, which causes fractures. Falls are one of the main causes of death for people over 65. Exercise helps build balance and flexibility, which reduces the risk of falling. People who exercise also heal faster when injured.
must go on left side only that means on footpath
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