Rugby fitness! 3Km run time

[AlBundy]

Got a mate who did a time trial did 15kms in 43 mins. Kids a machine lungs and legs. Don't know what I could do i'm a crap runner bow legs and pronated feet not good for long distances gunna do a run in november though so will try and just get fast at shorter distances.

[eNFORCER24]

oh man! 12 mins to do the 2.4 km, you guys make it seem like its REALLY BAD!!! Is it enough to get you through a 10's rugby game. 7 mins each halve?

Thnx

[Huskeez]

oh man! 12 mins to do the 2.4 km, you guys make it seem like its REALLY BAD!!! Is it enough to get you through a 10's rugby game. 7 mins each halve?

Thnx

Second five at senior level should be atleast 4minute kms bra! There is a chart some where which shows averages in 3km,Bench , Squat, Power Cleans 100m, 10m and 40m sprint times/weights 1RM average of NPC rugby positions. The one i seen was 2008 in a provincial clubs gym .. was pretty interesting to see where you where in your position , you should be able to find it on the net somewhere

[tomsammce]

oh man! 12 mins to do the 2.4 km, you guys make it seem like its REALLY BAD!!! Is it enough to get you through a 10's rugby game. 7 mins each halve?

Thnx

no one knows... How bout u play it and tell us then you'll know if you have to get fitter or not.

15min to run a 3km if u are a bodybuilder is good if your a 2nd 5/8 it's shit.

The fact that you have to ask this means you know it's slow lol

It's really as simple as that.

[student]

my best time for 2.4 was 8 minutes 31 seconds

[Dr Squat]

oh man! 12 mins to do the 2.4 km, you guys make it seem like its REALLY BAD!!! Is it enough to get you through a 10's rugby game. 7 mins each halve?

Thnx

no one knows... How bout u play it and tell us then you'll know if you have to get fitter or not.

15min to run a 3km if u are a bodybuilder is good if your a 2nd 5/8 it's shit.

The fact that you have to ask this means you know it's slow lol

It's really as simple as that.

You are a hard man Jake Heke. I did wonder if this guy was 2guns and you are having a crack at yourself. Are you still kipping your lat pulldowns brah?

my best time for 2.4 was 8 minutes 31 seconds

I once drove 2.4 km and got tired.

[eNFORCER24]

@ Tomsammce: Very true! I get worried a lot about things :/ I need to learn how to chill out

[tomsammce]

The lat pulldown is an over 65yo pensioners exercise.

Every single one of them does that in the gym.

Yet to see any of them wearing straps for it though, they must know how to do it properly lol

[tomsammce]

@ Tomsammce: Very true! I get worried a lot about things :/ I need to learn how to chill out

Have self confidence and do your best. You can't do anything about the outcome of the game on Saturday your fitness level will be a reflection of your prep. That can't change that in a week or 2 weeks.

[Dr Squat]

The lat pulldown is an over 65yo pensioners exercise.

Every single one of them does that in the gym.

Yet to see any of them wearing straps for it though, they must know how to do it properly lol

Good to see the old timers hanging out at CrossFit brah. Do you drive them in the community bus? Or have you lost your license?

Lol. We should have a lat off? $5k, winner takes all. I will email your lawyer now. :nod:

[tomsammce]

Lat pulldown with no straps... Lat pulldown isn't a vertical hyperextension either... I know your type with straps on lat pulldown and plates under ur feet so your stumpy little legs can fit under the knee pad when it's at it's lowest adjustment... Leaning and swaying the weight back with all your lack of lbm back and forth.. Like your trying to row to mars or something

[Dr Squat]

Lat pulldown with no straps... Lat pulldown isn't a vertical hyperextension either... I know your type with straps on lat pulldown and plates under ur feet so your stumpy little legs can fit under the knee pad when it's at it's lowest adjustment... Leaning and swaying the weight back with all your lack of lbm back and forth.. Like your trying to row to mars or something

That sounds like you kipping your chins brah. Why wouldn't you use straps? I can deadlift twice as much as you but my grip will fail before my lats.

Why the f*ck am I posting in a thread about running 3 km? :oops:

[tomsammce]

Doc pls... U can't deadlift twice as much as me. Lol you strap your feet to ground too on lat pulldowns?

Lol u on to snoopys strategy - add 100kilos to lift because it's thd Internet and no one will ever know

[snoopy]

Doc pls... U can't deadlift twice as much as me. Lol you strap your feet to ground too on lat pulldowns?

Lol u on to snoopys strategy - add 100kilos to lift because it's thd Internet and no one will ever know

Haha come on when did I add 100kg to any lift??

I'll leave it for the platform. Come have a lift at Capo bro, you around 90kg's arn't you?

You can run to the platform with all that crossfit fitness you been working on :pfft: :pfft: :pfft:

[Dr Squat]

Doc pls... U can't deadlift twice as much as me. Lol you strap your feet to ground too on lat pulldowns?

Lol u on to snoopys strategy - add 100kilos to lift because it's thd Internet and no one will ever know

Lol you are actually right. I can only deadlift 1.5 times as much as you. You have me in the double unders and kipping chins brah. And overall gayness. :wink:

[The Legend Killer]

Second five at senior level should be atleast 4minute kms bra! There is a chart some where which shows averages in 3km,Bench , Squat, Power Cleans 100m, 10m and 40m sprint times/weights 1RM average of NPC rugby positions. The one i seen was 2008 in a provincial clubs gym .. was pretty interesting to see where you where in your position , you should be able to find it on the net somewhere

I'd love to see this chart.

[Beer Belly]

My 2 cents

15min 3km is ok, it ain't great but its easily good enough to play b's

12min 3km's is a very good level of fitness for a club rugby player, probably something to aim for I reckon

I'd suggest that no All Black in history would run 3km's in 8 min's flat, that's for Ethiopians I reckon. Rugby players at that level carry too much bulk, even sub 9 min's sounds unrealistic.

Using this as a guideline

http://www.crusaders.co.nz/news/whitelo ... /news.aspx

Adam Whitelock had the Crusaders 2.4km record of 7mins 53s, add an extra 600m and your looking at probably 10 minutes for a 3km run

[Huskeez]

My 2 cents

15min 3km is ok, it ain't great but its easily good enough to play b's

12min 3km's is a very good level of fitness for a club rugby player, probably something to aim for I reckon

I'd suggest that no All Black in history would run 3km's in 8 min's flat, that's for Ethiopians I reckon. Rugby players at that level carry too much bulk, even sub 9 min's sounds unrealistic.

Using this as a guideline

http://www.crusaders.co.nz/news/whitelo ... /news.aspx

Adam Whitelock had the Crusaders 2.4km record of 7mins 53s, add an extra 600m and your looking at probably 10 minutes for a 3km run

3min30sec - 4.00min kms is the norm for most pro rugby backs/flankers

[BeastBuilder]

I dunno much about rugby fitness etc but just for perspective, my flat mate who does no cardio really that I know of, is a bit over 100kg bodyweight, 6'2", ran 3km in 10 mins 15 secs, all he does is game and work all day.

So if you are training cardio and playing rugby I would expect you to be a bit quicker then 15 mins..

[soundsgood]

I dunno much about rugby fitness etc but just for perspective, my flat mate who does no cardio really that I know of, is a bit over 100kg bodyweight, 6'2", ran 3km in 10 mins 15 secs, all he does is game and work all day.

So if you are training cardio and playing rugby I would expect you to be a bit quicker then 15 mins..

He's lying to you about his time or his training lol.

That's averaging 18km/h for 10 minutes which is almost the top speed most treadmills go to for ten minutes flat. That's fast mate. Skeptical turtle is skeptical.

[BeastBuilder]

I dunno much about rugby fitness etc but just for perspective, my flat mate who does no cardio really that I know of, is a bit over 100kg bodyweight, 6'2", ran 3km in 10 mins 15 secs, all he does is game and work all day.

So if you are training cardio and playing rugby I would expect you to be a bit quicker then 15 mins..

He's lying to you about his time or his training lol.

That's averaging 18km/h for 10 minutes which is almost the top speed most treadmills go to for ten minutes flat. That's fast mate. Skeptical turtle is skeptical.

I was on the computer at home when he went and i turned back around and he was back and sweating like a pig I was like dafuq too, but seemed like about 10 mins to me brah :wink:

[The Legend Killer]

Your couch potato mate is fitter than the entire Crusaders team then, quite an astounding feat.

[BeastBuilder]

Your couch potato mate is fitter than the entire Crusaders team then, quite an astounding feat.

I guess he might be, have no idea what their fitness levels are like, but I'm sure some of the back would out run that time.

He may be running more than I thought as he is planning on going into the army and their standard for someone his age is something like 2.5km in 10 mins or close enough so it's not that unbelievable really..

[Dr Squat]

Your couch potato mate is fitter than the entire Crusaders team then, quite an astounding feat.

I guess he might be, have no idea what their fitness levels are like, but I'm sure some of the back would out run that time.

He may be running more than I thought as he is planning on going into the army and their standard for someone his age is something like 2.5km in 10 mins or close enough so it's not that unbelievable really..

Yeah it's not real life. He probably ran half a km. But what do I know about running lol. Snoopy?

[tomsammce]

lol @ addicted gamer who doesnt even train running 3km in 10mins.