Running 3k in 12 Minutes

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Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.

Dan spends his work life blending weekly workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a Senior Lecturer for St Mary’s University, Twickenham, London.

His books, on weightlifting, include Intervention, Never Let Go, Mass Made Simple and Easy Strength, written with Pavel Tsatsouline as well as From Dad, To Grad. He and Josh Hillis co-authored “Fat Loss Happens on Monday.”

In 2015, Dan wrote Can You Go? on his approach to assessments and basic training. In addition, Before We Go, another compilation akin to Never Let Go became an Amazon Bestseller.

In early 2017, Dan’s book, Now What?, his approach to Performance and dealing with “life,” became a Bestseller on Amazon. Hardstyle Kettlebell Challenge became available in September 2017, too.

[Tarik_]

As a muay thai fighter, we had a runing test called "coopertest". To pass you need to be able to run 2 km in 15 minutes in my age (15) i was able to run 3 km in 11 minutes while behind half sick, i really thought i would fail, but i scored greatly, so dont give up! Its possible!

[TrynaRun]

Thank you improved my time from 15 minutes to 11:30

[Kid_Omni-Man]

I’m 13 and my pr is 11:32, and my biggest weakness is when it gets cold my nose get super clogged so I have to breathe through my mouth which sucks, hopefully my body can get used to it before my state meet 😂

[JCNegri]

Great Video.
That is how my schedule is pretty much set up by my coach.

I am a 52-year-old man and was able to put a 3K at 11:10 min

Indeed, this took time and months of months of training and dedication. It can be accomplished.

[shagycze]

I am really hopeless, since my cooper test is in March 28th and I haven't moved down from pace 4:15ish for like three months. I am so demotivated, but I still hope your guide will help me

[wasimahmed]

I am a 55 years man. Last year, around this time, I was introduced to the concept called Cooper Test (CT). My first run was 2090 meters. In one month, my last CT run was 2460 meters. Then, I hired a professional running coach. Since then, until today, with one year of considerable amount of training, my CT number has not been improved. Yes, I am a much better runner now. My 5K and 10K numbers have been improved significantly settings a few PRs but the CT number remains the same.

Here is what I learned from my personal experience.

CT number is directly related to Vo2 Max. Until someone focus on improving Vo2 Max ....no chance to improving on CT number. You could be a sub 4 hours marathon runner but still your CT number could be as low as 2500. But, you can be very poor in running 10K yet your CT number could be 3000 meters.

Correct me if I am wrong, please.

[danielsiapin]

My 10 year old daughter is ALMOST there, hopefully within the next few weeks. 5x per week. Really enjoying it!

[windlesstar]

I’m at sub 13 but I want to get to sub 12 at some point

[blnnnn]

I'm wondering how to start as a beginner. I'm not sure how hard I should push myself. I don't want to overdo it and regret, something similar already happened in past and that's the reason I'm coming back after a 5 year forced break

[BojanStojanov]

I suck at running.
Im 18 yo male 172cm(5'8) 69kg(152lbs) Im running for 1 year and 8 months. My goal is 3200m(2miles) sub 16: 30min because I want to be a soldier. At first I was just running 3200m than I learned about intervals, tempo, long run, easy run... I started doing 30/60s, tempo 20-30min (4000-4600m), long run 45-60min 6-8km and  no result in 3200m. Seems like just running 3200m is the best way for me and I don't know why but there's no chance for me running 3 times per week. I'm just performing worse and worse. I run every fourth day and I know it sound that is really rare but that works for me. I just feel that something is off or am I expecting results too quickly? I can run 3200m in 16: 50 — 17: 20.
By the way I can max the pushups and the sit ups.

[JJL]

I just ran a 3k in 13:33 I am 13 years old

[epicanimetime]

thanks for the video, i have the same police test, i'm curently at 3km at 20min my final test must be like in 5 weeks i will come to tell you my time

[KiNeN]

How long do we have to run with the heart monitor? or wich pace?

[HyperFlex]

how many days before the marathon should you start these workouts