Rugby fitness! 3Km run time

[eNFORCER24]

To all rugby players

I am currently doing the 3km run at 15mins flat. I'm 25 male and pacific islander lol Is this a good time in terms of fitness.

Thanks

[FellowshipOfTheRon]

[edit] nvm, misunderstood the question lol

[joey pineapples]

average speed pretty much 12km an hour. Depends on your position, okay for a prop. If you are a loose forward, you might want a quicker time.

[Darkmanx]

To all rugby players

I am currently doing the 3km run at 15mins flat. I'm 25 male and pacific islander lol Is this a good time in terms of fitness.

Thanks

Depending what level rugby you play and what you want to achieve. If you at club level and do not want to go further in rugby than that kind of time will suit but if you have aspirations to play NPC then you would need to bring it down to the 10-11min mark. Thats if your a prop or tight forward. If you loose or back then 8-9min is the mark.

[eNFORCER24]

I play 2nd 5, Centre. I only want to play Senior A club rugby. Haven't played rugby in a while and stopped doing running /weights for like 6 months but hit 15mins last week for the 3km so I hope thats good enough for Senior A rugby

[tomsammce]

It's slow.

[AZIDE]

.

[eNFORCER24]

92 kg well I haven't done any serious cardio this year. What is a 3km time that would be considered not elite but decent to get through a 80min game

[Darkmanx]

92 kg well I haven't done any serious cardio this year. What is a 3km time that would be considered not elite but decent to get through a 80min game

12min

[eNFORCER24]

you think my current fitness can get me through a 10's tournament? Have 1 in two days but the comp aint only div 2 rugby level or maybe even div 3

[joey pineapples]

Not really, Having a good distance base of around 10km at a quick pace would be more desirable. depends how quickly you can recover from bursts.

[eNFORCER24]

dam i hope i last at this tournament! like I said only got 15mins for 3km run

[eNFORCER24]

I mean only senior div 2 or div 3 level rugby cheers

[shane]

The NZ Army Fitness level you have to run 2.6km's under 10 minutes to qualify if you can do that then your all good to go. :grin:

[dom]

just a lil off track but how do you train to be better at the 3k? i presume just running 3k wouldnt be overly beneficial for rugby?

[ama]

The NZ Army Fitness level you have to run 2.6km's under 10 minutes to qualify if you can do that then your all good to go. :grin:

2.4km not 2.6

[shane]

ok 2.4km's I was fit the to pass that and I hated running and still do

[The Legend Killer]

If you've got speed, at second-five I wouldn't stress too much. Unless you've got a first five who loves to run.

[eNFORCER24]

my 2.4km time is 12 mins flat. Last run I did was MONTHS ago, maybe 10 months lol but still got that time

[eNFORCER24]

oh and time for army for a male my age (25) is 10mins 30 secs so i'm off by a 1 min and 1/2

[jimmybro1]

You sound pretty unfit at the moment maybe try doing fartlek training, will improve both endurance and speed. I use to do a lot of this when I was competing in the 400 and 800 m.

Also some hill sprints, and more explosive approach to running can improve fitness a lot faster than long distance running and is much more taxing on the body and I would think simulates a rugby match well.

I don't understand why you stated that your a pacific islander.

[The Legend Killer]

His stating he was a Pacific Islander made a difference to the way I perceived it, which could be negative I suppose. There's a lot of Pacific Island players out there who are lightning quick over short distances but who struggle on say the beep test. Jonah Lomu and Va'aiga Tuigamala, despite being super quick in their prime are both amongst the unfittest All Blacks of all time for e.g.

[shane]

My best was 9 minutes 19 seconds G1 once i passed that the rest was a breeze :grin:

[tomsammce]

Well that's called laziness not some kinda racial genetic.

[joey pineapples]

His stating he was a Pacific Islander made a difference to the way I perceived it, which could be negative I suppose. There's a lot of Pacific Island players out there who are lightning quick over short distances but who struggle on say the beep test. Jonah Lomu and Va'aiga Tuigamala, despite being super quick in their prime are both amongst the unfittest All Blacks of all time for e.g.

Maybe down to balance of too much fast twitch, too little slow twitch muscle fibers?