{"id":4560,"date":"2014-11-09T13:39:19","date_gmt":"2014-11-09T11:39:19","guid":{"rendered":"https:\/\/www.kilogram.co.il\/?p=4560"},"modified":"2026-04-07T08:50:49","modified_gmt":"2026-04-07T08:50:49","slug":"3000m-run-training-plan","status":"publish","type":"post","link":"https:\/\/lbs.co.il\/articles\/3000m-run-training-plan\/","title":{"rendered":"\u05ea\u05d5\u05db\u05e0\u05d9\u05ea \u05d0\u05d9\u05de\u05d5\u05df \u05dc\u05e8\u05d9\u05e6\u05ea 3000 \u05de\u05d8\u05e8"},"content":{"rendered":"

\u05d4\u05e7\u05d3\u05de\u05d4:<\/strong><\/span>
\n \u05dc\u05d0\u05d5\u05e8 \u05d4\u05e9\u05d9\u05e0\u05d5\u05d9 \u05e9\u05dc \u05d0\u05d5\u05e8\u05da \u05d4\u05e8\u05d9\u05e6\u05d4 \u05d1\u05de\u05d1\u05d7\u05df \u05d4\u05d1\u05e8-\u05d0\u05d5\u05e8 \u05d1\u05e6\u05d1\u05d0 \u05de-2000<\/a> \u05dc-3000 \u05de\u05d8\u05e8, \u05de\u05d5\u05e6\u05e2\u05ea \u05ea\u05d5\u05db\u05e0\u05d9\u05ea \u05d4\u05de\u05d5\u05ea\u05d0\u05de\u05ea \u05dc\u05d0\u05d5\u05e8\u05da \u05d4\u05e8\u05d9\u05e6\u05d4 \u05d4\u05d7\u05d3\u05e9\u05d4.
\n \u05d4\u05ea\u05d5\u05db\u05e0\u05d9\u05ea \u05de\u05d9\u05d5\u05e2\u05d3\u05ea \u05dc\u05d0\u05d3\u05dd \u05d4\u05e8\u05e5 \u05d1\u05d0\u05d5\u05e4\u05df \u05e7\u05d1\u05d5\u05e2 \u05e4\u05e2\u05de\u05d9\u05d9\u05dd \u05d1\u05e9\u05d1\u05d5\u05e2 \u05d0\u05d5 \u05d9\u05d5\u05ea\u05e8 \u05d5\u05de\u05e1\u05d5\u05d2\u05dc \u05dc\u05e8\u05d5\u05e5 \u05d1\u05e8\u05e6\u05d9\u05e4\u05d5\u05ea 15 \u05d3\u05e7\u05d5\u05ea. \u05d0\u05d3\u05dd \u05d4\u05e8\u05e5 1000 \u05de\u05d8\u05e8 \u05d1\u05d6\u05de\u05df \u05d4\u05e2\u05d5\u05dc\u05d4 \u05e2\u05dc 5 \u05d3\u05e7\u05d5\u05ea, \u05e8\u05e6\u05d5\u05d9 \u05e9\u05d9\u05d1\u05d7\u05e8 \u05ea\u05d5\u05db\u05e0\u05d9\u05ea \u05d0\u05d9\u05de\u05d5\u05e0\u05d9\u05dd<\/a> \"running\u05d0\u05d7\u05e8\u05ea (\u05de\u05db\u05d9\u05d5\u05d5\u05df \u05e9\u05e8\u05e6\u05d5\u05d9 \u05e9\u05d4\u05d5\u05d0 \u05d9\u05e9\u05e4\u05e8 \u05e7\u05d5\u05d3\u05dd \u05db\u05dc \u05d0\u05ea \u05e8\u05de\u05ea \u05d4\u05db\u05d5\u05e9\u05e8 \u05d4\u05d1\u05e1\u05d9\u05e1\u05d9\u05ea \u05e9\u05dc\u05d5).<\/p>\n

 <\/p>\n

\u05d7\u05d9\u05e9\u05d5\u05d1 \u05e7\u05e6\u05d1\u05d9\u05dd \u05e2\u05dc \u05e1\u05de\u05da \u05de\u05d3\u05d9\u05d3\u05ea \u05d4-1000:<\/strong><\/span>
\n \u05ea\u05d5\u05e6\u05d0\u05ea 3,000 \u05de\u05d8\u05e8 \u05d7\u05d6\u05d5\u05d9\u05d4 \u2013 \u05d6\u05de\u05df \u05d4-1000 + 30 \u05e9\u05e0\u05d9\u05d5\u05ea\u00a0.3 X<\/span>
\n \u05dc\u05d3\u05d5\u05d2\u05de\u05d4, \u05d0\u05d3\u05dd \u05d4\u05e8\u05e5 1,000 \u05de\u05d8\u05e8 \u05d1-4 \u05d3\u05e7\u05d5\u05ea. \u05d4\u05d6\u05de\u05df \u05d4\u05e6\u05e4\u05d5\u05d9 \u05dc\u05e8\u05d9\u05e6\u05ea \u05d4-3000 \u05d4\u05d5\u05d0 4:00 + 0:30 (\u05e1\u05d4"\u05db 4:30) \u05db\u05e4\u05d5\u05dc 3 = 13:30 \u05d3\u05e7\u05d5\u05ea.<\/p>\n

 <\/p>\n

\u05d7\u05d9\u05e9\u05d5\u05d1 \u05e7\u05e6\u05d1\u05d9\u05dd:<\/strong><\/span>
\n \u05e7\u05e6\u05d1 \u05e7\u05dc<\/span> \u2013 \u05e7\u05e6\u05d1 \u05e8\u05d9\u05e6\u05ea \u05d4-1,000 + \u05d3\u05e7\u05d4 \u05d5\u05d7\u05e6\u05d9
\n \u05dc\u05d3\u05d5\u05d2\u05de\u05d4, \u05d0\u05d3\u05dd \u05d4\u05e8\u05e5 \u05d0\u05ea \u05d4-1,000 \u05d1-5:00 \u05d3\u05e7\u05d5\u05ea, \u05e7\u05e6\u05d1 \u05e7\u05dc \u05d9\u05d4\u05d9\u05d4 6:30 \u05d3\u05e7\u05d5\u05ea \u05dc\u05e7"\u05de (\u05dc\u05e2\u05e8\u05da 9.2 \u05e7\u05de"\u05e9).<\/p>\n

\u05e7\u05e6\u05d1 \u05d1\u05d9\u05e0\u05d5\u05e0\u05d9<\/span> \u2013 \u05e7\u05e6\u05d1 \u05e8\u05d9\u05e6\u05ea \u05d4-1,000 + \u05d3\u05e7\u05d4.
\n \u05dc\u05d3\u05d5\u05d2\u05de\u05d4, \u05d0\u05d3\u05dd \u05d4\u05e8\u05e5 \u05d0\u05ea \u05d4-1,000 \u05d1-4:30 \u05d3\u05e7\u05d5\u05ea, \u05e7\u05e6\u05d1 \u05d1\u05d9\u05e0\u05d5\u05e0\u05d9 \u05d9\u05d4\u05d9\u05d4 5:30 \u05d3\u05e7\u05d5\u05ea \u05dc\u05e7"\u05de (\u05dc\u05e2\u05e8\u05da 11 \u05e7\u05de"\u05e9).<\/p>\n

\u05e7\u05e6\u05d1 \u05de\u05d4\u05d9\u05e8<\/span> \u2013 \u05e7\u05e6\u05d1 \u05e8\u05d9\u05e6\u05ea \u05d4-1,000 + 1\/2 \u05d3\u05e7\u05d4 (\u05e9\u05d5\u05d5\u05d4 \u05dc\u05e7\u05e6\u05d1 \u05d4-3000)
\n \u05dc\u05d3\u05d5\u05d2\u05de\u05d4, \u05d0\u05d3\u05dd \u05d4\u05e8\u05e5 \u05d0\u05ea \u05d4-1,000 \u05d1-4:30 \u05d3\u05e7\u05d5\u05ea, \u05e7\u05e6\u05d1 \u05de\u05d4\u05d9\u05e8 \u05d9\u05d4\u05d9\u05d4 5:00 \u05d3\u05e7\u05d5\u05ea \u05dc\u05e7"\u05de (12 \u05e7\u05de"\u05e9).<\/p>\n

 <\/p>\n

\u05ea\u05d5\u05db\u05e0\u05d9\u05ea \u05d0\u05d9\u05de\u05d5\u05e0\u05d9\u05dd:<\/strong><\/span>
\n \u05e7\u05d5\u05d1\u05e5 \u05d0\u05e7\u05e1\u05dc<\/a><\/p>\n

 <\/p>\n

\u05d4\u05e2\u05e8\u05d5\u05ea:<\/strong><\/span>
\n \u2022 \u05d9\u05e9\u05e0\u05d4 \u05e2\u05d3\u05d9\u05e4\u05d5\u05ea \u05dc\u05d0 \u05dc\u05e2\u05e9\u05d5\u05ea 2 \u05d0\u05d9\u05de\u05d5\u05e0\u05d9\u05dd \u05e2\u05d5\u05e7\u05d1\u05d9\u05dd (\u05d9\u05d5\u05dd \u05dc\u05d0\u05d7\u05e8 \u05d9\u05d5\u05dd).
\n \u2022 \u05d1\u05ea\u05e7\u05d5\u05e4\u05ea \u05d4\u05d0\u05d9\u05de\u05d5\u05e0\u05d9\u05dd \u05de\u05d5\u05de\u05dc\u05e5 \u05dc\u05d1\u05e6\u05e2 \u05e2\u05d3 2 \u05d0\u05d9\u05de\u05d5\u05e0\u05d9 \u05db\u05d5\u05d7, \u05dc\u05d0 \u05d1\u05e2\u05e6\u05d9\u05de\u05d5\u05ea \u05d2\u05d1\u05d5\u05d4\u05d4 \u05de\u05d0\u05d5\u05d3.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u05dc\u05d0\u05d5\u05e8 \u05d4\u05e9\u05d9\u05e0\u05d5\u05d9 \u05e9\u05dc \u05d0\u05d5\u05e8\u05da \u05d4\u05e8\u05d9\u05e6\u05d4 \u05d1\u05de\u05d1\u05d7\u05df \u05d4\u05d1\u05e8-\u05d0\u05d5\u05e8 \u05d1\u05e6\u05d1\u05d0 \u05de-2000 \u05dc-3000 \u05de\u05d8\u05e8, \u05de\u05d5\u05e6\u05e2\u05ea \u05ea\u05d5\u05db\u05e0\u05d9\u05ea \u05d4\u05de\u05d5\u05ea\u05d0\u05de\u05ea \u05dc\u05d0\u05d5\u05e8\u05da \u05d4\u05e8\u05d9\u05e6\u05d4 \u05d4\u05d7\u05d3\u05e9\u05d4. \u05d4\u05ea\u05d5\u05db\u05e0\u05d9\u05ea \u05de\u05d9\u05d5\u05e2\u05d3\u05ea \u05dc\u05d0\u05d3\u05dd \u05d4\u05e8\u05e5 \u05d1\u05d0\u05d5\u05e4\u05df \u05e7\u05d1\u05d5\u05e2 \u05e4\u05e2\u05de\u05d9\u05d9\u05dd \u05d1\u05e9\u05d1\u05d5\u05e2 \u05d0\u05d5 \u05d9\u05d5\u05ea\u05e8 \u05d5\u05de\u05e1\u05d5\u05d2\u05dc \u05dc\u05e8\u05d5\u05e5 \u05d1\u05e8\u05e6\u05d9\u05e4\u05d5\u05ea 15 \u05d3\u05e7\u05d5\u05ea.<\/p>\n","protected":false},"author":1,"featured_media":4568,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12],"tags":[],"coauthors":[6],"class_list":["post-4560","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-programs"],"yoast_head":"\n\u05e4\u05d5\u05e8\u05d8\u05dc LBS \u2013 \u05ea\u05d6\u05d5\u05e0\u05d4 \u05d5\u05db\u05d5\u05e9\u05e8<\/title>\n<meta name=\"description\" content=\"\u05dc\u05d0\u05d5\u05e8 \u05d4\u05e9\u05d9\u05e0\u05d5\u05d9 \u05e9\u05dc \u05d0\u05d5\u05e8\u05da \u05d4\u05e8\u05d9\u05e6\u05d4 \u05d1\u05de\u05d1\u05d7\u05df \u05d4\u05d1\u05e8-\u05d0\u05d5\u05e8 \u05d1\u05e6\u05d1\u05d0 \u05de-2000 \u05dc-3000 \u05de\u05d8\u05e8, \u05de\u05d5\u05e6\u05e2\u05ea \u05ea\u05d5\u05db\u05e0\u05d9\u05ea \u05d4\u05de\u05d5\u05ea\u05d0\u05de\u05ea \u05dc\u05d0\u05d5\u05e8\u05da \u05d4\u05e8\u05d9\u05e6\u05d4 \u05d4\u05d7\u05d3\u05e9\u05d4. \u05d4\u05ea\u05d5\u05db\u05e0\u05d9\u05ea \u05de\u05d9\u05d5\u05e2\u05d3\u05ea \u05dc\u05d0\u05d3\u05dd \u05d4\u05e8\u05e5 \u05d1\u05d0\u05d5\u05e4\u05df \u05e7\u05d1\u05d5\u05e2 \u05e4\u05e2\u05de\u05d9\u05d9\u05dd \u05d1\u05e9\u05d1\u05d5\u05e2 \u05d0\u05d5 \u05d9\u05d5\u05ea\u05e8 \u05d5\u05de\u05e1\u05d5\u05d2\u05dc \u05dc\u05e8\u05d5\u05e5 \u05d1\u05e8\u05e6\u05d9\u05e4\u05d5\u05ea 15 \u05d3\u05e7\u05d5\u05ea. \u05e7\u05e8\u05d0\u05d5 \u05e2\u05d5\u05d3 \u05e2\u05dc \u05ea\u05d5\u05db\u05e0\u05d9\u05ea \u05d0\u05d9\u05de\u05d5\u05df \u05dc\u05e8\u05d9\u05e6\u05ea 3000 \u05de\u05d8\u05e8.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/lbs.co.il\/articles\/3000m-run-training-plan\/\" \/>\n<meta property=\"og:locale\" content=\"he_IL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u05ea\u05d5\u05db\u05e0\u05d9\u05ea \u05d0\u05d9\u05de\u05d5\u05df \u05dc\u05e8\u05d9\u05e6\u05ea 3000 \u05de\u05d8\u05e8 - \u05e4\u05d5\u05e8\u05d8\u05dc LBS \u2013 \u05ea\u05d6\u05d5\u05e0\u05d4 \u05d5\u05db\u05d5\u05e9\u05e8\" \/>\n<meta property=\"og:description\" content=\"\u05dc\u05d0\u05d5\u05e8 \u05d4\u05e9\u05d9\u05e0\u05d5\u05d9 \u05e9\u05dc \u05d0\u05d5\u05e8\u05da \u05d4\u05e8\u05d9\u05e6\u05d4 \u05d1\u05de\u05d1\u05d7\u05df \u05d4\u05d1\u05e8-\u05d0\u05d5\u05e8 \u05d1\u05e6\u05d1\u05d0 \u05de-2000 \u05dc-3000 \u05de\u05d8\u05e8, \u05de\u05d5\u05e6\u05e2\u05ea \u05ea\u05d5\u05db\u05e0\u05d9\u05ea \u05d4\u05de\u05d5\u05ea\u05d0\u05de\u05ea \u05dc\u05d0\u05d5\u05e8\u05da \u05d4\u05e8\u05d9\u05e6\u05d4 \u05d4\u05d7\u05d3\u05e9\u05d4. \u05d4\u05ea\u05d5\u05db\u05e0\u05d9\u05ea \u05de\u05d9\u05d5\u05e2\u05d3\u05ea \u05dc\u05d0\u05d3\u05dd \u05d4\u05e8\u05e5 \u05d1\u05d0\u05d5\u05e4\u05df \u05e7\u05d1\u05d5\u05e2 \u05e4\u05e2\u05de\u05d9\u05d9\u05dd \u05d1\u05e9\u05d1\u05d5\u05e2 \u05d0\u05d5 \u05d9\u05d5\u05ea\u05e8 \u05d5\u05de\u05e1\u05d5\u05d2\u05dc \u05dc\u05e8\u05d5\u05e5 \u05d1\u05e8\u05e6\u05d9\u05e4\u05d5\u05ea 15 \u05d3\u05e7\u05d5\u05ea. \u05e7\u05e8\u05d0\u05d5 \u05e2\u05d5\u05d3 \u05e2\u05dc \u05ea\u05d5\u05db\u05e0\u05d9\u05ea \u05d0\u05d9\u05de\u05d5\u05df \u05dc\u05e8\u05d9\u05e6\u05ea 3000 \u05de\u05d8\u05e8.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/lbs.co.il\/articles\/3000m-run-training-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"\u05e4\u05d5\u05e8\u05d8\u05dc LBS \u2013 \u05ea\u05d6\u05d5\u05e0\u05d4 \u05d5\u05db\u05d5\u05e9\u05e8\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/groups\/LBSKilogram\" \/>\n<meta property=\"article:published_time\" content=\"2014-11-09T11:39:19+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-07T08:50:49+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/lbs.co.il\/articles\/wp-content\/uploads\/2014\/11\/Depositphotos_30742125_m-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1636\" \/>\n\t<meta property=\"og:image:height\" content=\"1223\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u05e6\u05d5\u05d5\u05ea LBS\" \/>\n<meta name=\"twitter:label1\" content=\"\u05e0\u05db\u05ea\u05d1 \u05e2\u05dc \u05d9\u05d3\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u05e6\u05d5\u05d5\u05ea LBS\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/lbs.co.il\\\/articles\\\/3000m-run-training-plan\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/lbs.co.il\\\/articles\\\/3000m-run-training-plan\\\/\"},\"author\":{\"name\":\"\u05e6\u05d5\u05d5\u05ea 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