1000 meter in 4 minutes

1000 meter is a normal distance that most athlete will use in their training. This is either in an overloading approach when training for a 800 meter run or under-distance run, when training for 1500 meter or 2400 meter. In FUTSAL physical fitness test, 1000 meter run is to test the referees' ability to undergo speed endurance for 4 minutes. In fact it is consider as a very easy test to undergo.

Training for the 1000 meter run test: If 1000 meter is run in 4 minutes or 240 seconds, it means 24 seconds every 100 meter or 48 seconds every 200 meter. The concept of interval training can be used in ensuring a referee able to run 1000 meter below 4 minutes. To be able to run every 200 meter at 48 seconds, the following dosage of training is suggested:

Warm up exercise (20 - 30 minutes)

Dosage 1: Run 100 meter in 22 or 23 seconds x 10 repetitions x 2 sets. Rest in between each repetition is 60 seconds and resting in between sets is 4 minutes.

Dosage 2: Run 200 meter in 46 or 47 seconds x 6 or 8 repetitions, Resting in between each repetitions is 90 - 120 seconds. (Listen to your heart beat can be another monitor to make your next repetition).

Dosage 3: Run 200 meter in 46 or 47 seconds. Walk 100 meter in 1 minutes and continue to run 200 meters (46/47 seconds). Repeat for 8 to 10 repetitions.

You should try to listen to your breathing and know how intense the breathing is when you are running at a correct speed, too fast a pace or too slow a pace. This will prevent you from running according to your friends pace.

By the way, for those who can easily complete 1000 meter in less than 4 minutes this should not be a problem to you. Keep in training and try to maintain or improve in your speed of your run. It may be your plus point when you are taking the test when you are at an international level. It will definitely catch the eyes of the Referees Assessor. Good luck.