Middle and long distance running as part of the GTO 2020

GTO (Ready for Labor and Defense) is a physical education and sports program whose goal is to maintain and develop the physical condition of the population, as well as attract them to regular sports. The GTO complex was developed back in Soviet times, and has now been updated and relaunched in Russia.

You can also find the abbreviation VSFK GTO, which means All-Russian Physical Culture and Sports Complex Ready for Labor and Defense. These are a kind of centers where you can get all the necessary information regarding the complex or even try to get a badge. For more detailed information, I recommend visiting the official website.

To receive the GTO badge, you need to fulfill a certain number of standards from the complex. Each complex corresponds to gender and age. For completing the complex you can receive a bronze, silver or gold badge. You can complete the complex and receive badges in each age group upon reaching the required age. That is, having fulfilled the standard for the age group of 18-24 years, you have the right to receive 1 more badge, but only when you get into the group of 25-29 years.

The complex includes 11 levels: from 1 to 5 - schoolchildren, from 6 to 10 men and women. There is also an 11th level for old-timers of the sport - people over 70 years old.

Pupils	Men/women
Stage I: grades 1-2 (6-8 years old)	VI stage: 18-29 years
Stage II: grades 3-4 (9-10 years old)	VII stage: 30-39 years
III stage: 5-6 grades (11-12 years old)	VIII stage: 40-49 years
IV stage: grades 7–9 (13–15 years old)	IX stage: 50-59 years
Stage V: grades 10-11, secondary vocational education (16-17 years)	X stage: 60-69 years
XI stage for people 70 years and older

GTO standards for men

Age group from 18 to 29 years *

№	Tests ( tests )	Standards
		from 18 to 24 years old			from 25 to 29 years old
		Mandatory tests (tests )
1.	30m run (s)	4,8	4,6	4,3	5,4	5,0	4,6
	or 60 m run (s)	9,0	8,6	7,9	9,5	9,1	8,2
	or 100 m run (s)	14,4	14,1	13,1	15,1	14,8	13,8
2.	3000 m run (min, s)	14.30	13.40	12.00	15.00	14.40	12.50
3.	Pull-ups from hanging while lying on a high bar (number of times)	10	12	15	7	9	13
	or bending or straightening the arms while lying on the floor (number of times)	28	32	44	22	25	39
	or kettlebell snatch 16 kg (number of times)	21	25	43	19	23	40
4.	Bend forward from a standing position on a gymnastic bench (from the level of the bench - cm)	+6	+8	+13	+5	+7	+12
Tests (tests) optional
5.	Shuttle run 3x10 m (s)	8,0	7,7	7,1	8,2	7,9	7,4
6.	Running long jump (cm)	370	380	430	—	—
	or standing long jump with a push with two legs (cm)	210	225	240	205	220	235
7.	Raising the body from a supine position (number of times in 1 minute)	33	35	37	33	35	37

8.	Raising the body from a supine position (number of times in 1 minute)	33	37	48	30	35	45
9.	5 km skiing (min, s)**	27.00	25.30	22.00	27.30	26.30	22.30
	or 5 km cross-country (cross-country running) (min, s)	26.00	25.00	22.00	26.30	26.00	22.30
10.	Swimming 50 m (min, s)	1.10	1.00	0.50	1.15	1.05	0.55
11.	Shooting from a sitting or standing position with elbows resting on a table or stand, distance 10 m (points): from an air rifle with open sights	15	20	25	15	20	25
	or from an air rifle with a diopter sight, or an “electronic gun”	18	25	30	18	25	30
12.	Self-defense without weapons (glasses)	15-20	21-25	26-30	15-20	21-25	26-30
13.	Hiking trip with testing of tourist skills (length not less than km)	15
Number of tests (tests) in the age group		13	13	13	13	13	13
Number of trials (tests) that must be completed to receive the GTO badge		7	8	9	7	8	9

Age group from 30 to 39 years

№	Tests ( tests )	Standards
		from 18 to 24 years old			from 25 to 29 years old
		Mandatory tests (tests )
1.	30m run (s)	6,3	5,7	4,9	7,1	6,3	5,2
	or 60 m run (s)	12,1	11,1	8,9	12,5	11,5	9,2
2.	3000 m run (min, s)	15.10	14.50	13.20	15.45	15.00	13.50
3.	Pull-ups from hanging while lying on a high bar (number of times)	5	7	12	4	6	10
	Or pull-ups from a hanging position lying on a low bar 90 cm (number of times)	11	14	22	10	13	21
	or bending or straightening the arms while lying on the floor (number of times)	16	19	32	13	17	29
	or kettlebell snatch 16 kg (number of times)	19	22	29	18	21	37
4.	Bend forward from a standing position on a gymnastic bench (from the level of the bench - cm)	+3	+5	+11	+2	+4	+10

5.	Standing long jump with two feet push (cm)	200	210	230	195	205	225
6.	Throwing a sports apparatus weighing 700 g (m)	27	29	34	27	29	34
7.	Raising the body from a supine position (number of times in 1 minute)	26	31	41	24	29	39
8.	5 km skiing (min, s)**	29.00	27.00	23.30	21.50	29.50	25.50
	or 5 km cross-country (cross-country running) (min, s)	28.00	26.30	23.00	29.00	28.00	25.00
9.	Swimming 50 m (min, s)	1.15	1.05	0.55	1.20	1.15	1.00
10.	Shooting from a sitting or standing position with elbows resting on a table or stand, distance 10 m (points): from an air rifle with open sights	15	20	25	15	20	25
	or from an air rifle with a diopter sight, or an “electronic gun”	18	25	30	18	25	30
11.	Hiking trip with testing of tourist skills (length not less than km)	10
Number of tests (tests) in the age group		11	11	11	11	11	11
Number of trials (tests) that must be completed to receive the GTO badge		6	7	8	6	7	8

Age group from 40 to 49 years

№	Tests ( tests )	Standards
		from 40 to 44 years old			from 45 to 49 years old
		Mandatory tests (tests )
1.	2000 m run (min, s)	13.00	12.00	10.00	13.20	12.15	10.30
2.	Pull-up from hanging on a high bar	4	6	9	3	5	8
	Hanging pull-up lying on a high bar 90 cm	9	12	20	7	10	18
	or bending or straightening the arms while lying on the floor (number of times)	13	17	28	11	15	27
	or kettlebell snatch 16 kg (number of times)	14	17	28	9	12	23
3.	Bend forward from a standing position on a gymnastic bench (from the level of the bench - cm)	+1	+3	+9	0	+2	+8

4.	30m run (s)	7,9	7,3	5,6	8,1	7,6	6,0
	or 60 m run (s)	12,8	12,0	9,6	14,4	13,5	11,1
5.	Raising the body from a supine position (number of times in 1 minute)	22	27	35	19	24	31
6.	5 km skiing (min, s)**	37.00	34.40	28.10	40.00	37.00	31.00
	or 3 km cross-country (cross-country running) (min, s)	22.00	20.30	16.30	23.00	21.00	17.00
7.	Swimming 50 m (min, s)	1.20	1.10	1.00	1.25	1.15	1.05
8.	Shooting from a sitting or standing position with elbows resting on a table or stand, distance 10 m (points): from an air rifle with open sights	13	16	25	10	13	25
	or from an air rifle with a diopter sight, or an “electronic gun”	16	21	30	13	18	30
9.	Hiking trip with testing of tourist skills (length not less than km)	5
Number of tests (tests) in the age group		9	9	9	9	9	9
Number of trials (tests) that must be completed to receive the GTO badge		5	5	7	5	5	7

Age group from 50 to 59 years

№	Tests ( tests )	Standards
		from 50 to 54 years old			from 55 to 59 years old
		Mandatory tests (tests )
1.	2000 m run (min, s)	13.50	12.45	11.00	14.00	13.00	12.00
2.	Pull-ups from hanging on a high bar (number of times)	2	4	7	2	3	6
	Or pull-ups from a hanging position lying on a low bar 90 cm (number of times)	4	7	15	3	5	12
	or bending or straightening the arms while lying on the floor (number of times)	9	12	24	7	10	18
	or kettlebell snatch 16 kg (number of times)	8	10	20	6	8	18
3.	Bend forward from a standing position on a gymnastic bench (from the level of the bench - cm)	-1	+1	+7	-2	0	+5

4.	Nordic walking 3 km (min, s)	27.00	26.00	24.00	28.00	27.00	25.00
5.	Raising the body from a supine position (number of times in 1 minute)	14	19	27	11	15	24
6.	5 km skiing (min, s)**	44.00	40.40	34.00	50.00	45.30	37.00
	or 3 km cross-country (cross-country running) (min, s)	23.30	21.30	18.00	24.00	22.00	19.00
7.	Swimming 50 m (min, s)	1.30	1.20	1.10	1.35	1.25	1.15
10.	Shooting from a sitting or standing position with elbows resting on a table or stand, distance 10 m (points): from an air rifle with open sights	10	13	22	10	13	22
	or from an air rifle with a diopter sight, or an “electronic gun”	13	18	27	13	18	27
11.	Hiking trip with testing of tourist skills (length not less than km)	5
Number of tests (tests) in the age group		9	9	9	9	9	9
Number of trials (tests) that must be completed to receive the GTO badge		5	5	7	5	5	7

Age group from 60 to 69 years

№	Tests ( tests )	Standards
		from 60 to 64 years old			from 65 to 69 years old
		Mandatory tests (tests )
1.	Mixed movement at 2000 m (min, s)	20.00	18.00	14.00	22.00	20.00	16.30
	Or Nordic walking 3 km (min, s)	29.00	28.00	26.00	31.00	30.00	28.00
2.	Bending and extension of the arms in support on a gymnastic bench (number of times)	4	6	14	4	6	11
3.	Bend forward from a standing position on a gymnastic bench (from the level of the bench - cm)	-6	-4	-1	-8	-6	-4
Tests (tests) optional
4.	Raising the body from a supine position (number of times in 1 minute)	9	12	21	6	9	16
5.	Skiing 3 km (min, s)**	31.00	28.50	21.40	32.50	30.20	22.20
	or mixed movement over rough terrain for 3 km (min, s)	33.00	30.00	24.00	34.30	31.30	25.30
6.	Swimming 25 m (min, s)	3.00	2.40	2.30	3.00	2.40	2.30
Number of tests (tests) in the age group		6	6	6	6	6	6
Number of trials (tests) that must be completed to receive the GTO badge		4	4	5	4	4	5

GTO standards for women

Age group from 18 to 29 years

№	Tests ( tests )	Standards
		from 18 to 24 years old			from 25 to 29 years old
		Mandatory tests (tests )
1.	30m run (s)	5,9	5,7	5,1	6,4	6,1	5,4
	or 60 m run (s)	10,9	10,5	9,6	11,2	10,7	9,9
	or 100 m run (s)	17,8	17,4	16,4	18,8	18,2	17,0
2.	Swimming 50 m (min, s)	13.10	12.30	10.50	14.00	13.10	11.35
3.	Pull-ups from hanging while lying on a low bar 90 cm (number of times)	10	12	18	9	11	17
	or bending or straightening the arms while lying on the floor (number of times)	10	12	17	9	11	16
4.	Bend forward from a standing position on a gymnastic bench (from the level of the bench - cm)	+8	+11	+16	+7	+9	+14
Tests (tests) optional
5.	Shuttle run 3x10 m (s)	9,0	8,8	8,2	9,3	9,0	8,7
6.	Running long jump (cm)	270	290	320	—	—	—
	Or standing long jump with a push with two legs (cm)	170	180	195	165	175	190
7.	Raising the body from a supine position (number of times in 1 minute)	32	35	43	24	29	37

8.	Throwing a sports apparatus weighing 500 g (m)	14	17	21	13	15	18
9.	Skiing 3 km (min, s)**	21.00	19.40	18.10	22.30	20.45	18.30
	or 3 km cross-country (cross-country running) (min, s)	19.15	18.30	17.30	22.00	20.15	18.00
10.	Swimming 50 m (min, s)	1.25	1.15	1.00	1.25	1.15	1.00
11.	Shooting from a sitting or standing position with elbows resting on a table or stand, distance 10 m (points): from an air rifle with open sights	15	20	25	15	20	25
	or from an air rifle with a diopter sight, or an “electronic gun”	18	25	30	18	25	30
12.	Self-defense without weapons (glasses)	15-20	21-25	26-30	15-20	21-25	26-30
13.	Hiking trip with testing of tourist skills (length not less than km)	10
Number of tests (tests) in the age group		11	11	11	11	11	11
Number of trials (tests) that must be completed to receive the GTO badge		7	8	9	7	8	9

Age group from 30 to 39 years

№	Tests ( tests )	Standards
		from 30 to 34 years old			from 35 to 39 years old
		Mandatory tests (tests )
1.	30m run (s)	7,3	6,8	5,7	7,9	7,2	5,9
	or 60 m run (s)	12,9	12,3	10,7	13,2	12,6	10,9
2.	2000 m run (min, s)	14.30	13.50	12.00	15.00	14.20	12.30
3.	Pull-ups from hanging while lying on a low bar 90 cm (number of times)	8	10	16	7	9	15
	or bending or straightening the arms while lying on the floor (number of times)	5	7	13	4	6	11
4.	Bend forward from a standing position on a gymnastic bench (from the level of the bench - cm)	+5	+7	+13	+4	+6	+12

5.	Standing long jump with two feet push (cm)	140	150	170	130	140	165
6.	Raising the body from a supine position (number of times in 1 minute)	19	22	33	17	20	29
7.	Throwing a sports apparatus weighing 500 g (m)	11	13	17	9	11	16
8.	Skiing 3 km (min, s)**	23.30	21.30	19.00	24.40	22.10	20.30
	or 3 km cross-country (cross-country running) (min, s)	22.30	21.00	18.30	23.30	21.40	20.00
9.	Swimming 50 m (min, s)	1.30	1.20	1.05	1.35	1.25	1.10
10.	Shooting from a sitting or standing position with elbows resting on a table or stand, distance 10 m (points): from an air rifle with open sights	15	20	25	15	20	25
	or from an air rifle with a diopter sight, or an “electronic gun”	18	25	30	18	25	30
11.	Hiking trip with testing of tourist skills (length not less than km)	15
Number of tests (tests) in the age group		13	13	13	13	13	13
Number of trials (tests) that must be completed to receive the GTO badge		6	7	8	6	7	8

Age group from 40 to 49 years

№	Tests ( tests )	Standards
		from 40 to 44 years old			from 45 to 49 years old
		Mandatory tests (tests )
1.	2000 m run (min, s)	16.10	15.10	13.00	17.20	16.10	13.40
2.	Pull-ups from hanging while lying on a low bar 90 cm (number of times)	6	8	14	5	7	12
	or bending or straightening the arms while lying on the floor (number of times)	3	5	10	3	5	9
3.	Bend forward from a standing position on a gymnastic bench (from the level of the bench - cm)	+2	+4	+11	+2	+4	+10

4.	30m run (s)	8,5	7,9	6,2	8,7	8,2	6,5
	or 60 m run (s)	13,8	13,2	11,5	14,9	14,0	11,6
5.	Throwing a sports apparatus weighing 500 g (m)	14	16	25	10	12	21
6.	Skiing 3 km (min, s)**	22.30	20.50	18.00	23.50	22.30	19.30
	or 3 km cross-country (cross-country running) (min, s)	17.00	16.00	13.30	18.00	17.00	14.30
7.	Swimming 50 m (min, s)	1.38	1.28	1.15	1.40	1.30	1.20
10.	Shooting from a sitting or standing position with elbows resting on a table or stand, distance 10 m (points): from an air rifle with open sights	13	16	22	10	13	20
	or from an air rifle with a diopter sight, or an “electronic gun”	16	21	27	13	18	25
11.	Hiking trip with testing of tourist skills (length not less than km)	5
Number of tests (tests) in the age group		9	9	9	9	9	9
Number of trials (tests) that must be completed to receive the GTO badge		5	5	7	5	5	7

Age group from 50 to 59 years

№	Tests ( tests )	Standards
		from 50 to 54 years old			from 55 to 59 years old
		Mandatory tests (tests )
1.	2000 m run (min, s)	18.00	17.00	14.30	20.00	19.00	15.50
2.	Pull-ups from hanging while lying on a low bar 90 cm (number of times)	4	6	10	3	5	9
	or bending or straightening the arms while lying on the floor (number of times)	3	5	8	2	4	7
3.	Bend forward from a standing position on a gymnastic bench (from the level of the bench - cm)	+1	+3	+9	+1	+3	+8

4.	Nordic walking 3 km (min, s)	8,5	7,9	6,2	8,7	8,2	6,5
5.	Raising the body from a supine position (number of times in 1 minute)	8	11	18	7	9	15
6.	Skiing 2 km (min, s)**	26.20	25.20	22.00	27.00	26.00	23.40
	or 2 km cross-country (cross-country running) (min, s)	19.00	18.00	15.30	21.00	20.00	16.30
7.	Swimming 50 m (min, s)	1.45	1.35	1.25	1.50	1.40	1.30
10.	Shooting from a sitting or standing position with elbows resting on a table or stand, distance 10 m (points): from an air rifle with open sights	7	10	18	7	10	18
	or from an air rifle with a diopter sight, or an “electronic gun”	10	15	23	10	15	23
11.	Hiking trip with testing of tourist skills (length not less than km)	5
Number of tests (tests) in the age group		9	9	9	9	9	9
Number of trials (tests) that must be completed to receive the GTO badge		5	5	7	5	5	7

Age group from 60 to 69 years

№	Tests ( tests )	Standards
		from 60 to 64 years old			from 65 to 69 years old
		1.	Mixed movement at 2000 m (min, s)	23.00	21.00	18.00	25.00	23.00	20.00
Or Nordic walking 3 km (min, s)	33.00		32.00	30.00	35.00	34.00	32.00
2.	Bending and extension of the arms in support on a gymnastic bench (number of times)	3	5	7	3	5	7
3.	Bend forward from a standing position on a gymnastic bench (from the level of the bench - cm)	0	+2	+6	-4	-1	+2
Tests (tests) optional
4.	Raising the body from a supine position (number of times in 1 minute)	5	7	13	4	6	11
5.	Skiing 2 km (min, s)**	32.00	28.00	25.00	33.30	30.00	27.00
	or mixed movement over rough terrain for 3 km (min, s)	34.00	29.00	26.00	34.30	31.00	28.00
6.	Swimming 25 m (min, s)	3.00	2.40	2.30	3.00	2.40	2.30
Number of tests (tests) in the age group		6	6	6	6	6	6
Number of trials (tests) that must be completed to receive the GTO badge		4	4	5	4	4	5

How did they pass the GTO standards in the Soviet Union, and what are they preparing for Voronezh residents next year?

These guys are ready to pass all the standards right now. Exercises in CrossFit are not for the faint of heart: from harmless lifting of barbells and kettlebells, to high-speed hammer blows on a tire or repeated pull-ups, push-ups, abdominal exercises and jumps. The point is, a person develops all the muscles at once, and not each part of the body separately.

Maxim Kiryanov, CrossFit trainer: “It doesn’t matter to us how many centimeters your arm girth, but it is important to do some kind of push, exercise on athletic rings, or run a certain distance there and after that do some other exercises. The priority is content over form.”

To make a person not an athlete, but athletic - this is the main goal of the GTO system. Previously, it was an honor to have a badge. In addition to schoolchildren and students, employees of various enterprises also competed for insignia. The heads of organizations even organized their own competitions, to which they attracted the maximum number of employees.

Stanislav Osminin, director of the Sports Museum of the Voronezh Region: “It was even more honorable when you, as part of the national team of your enterprise, participate in other competitions at the district level, city level┘ It was absolutely! If you participate, you have been seen in the team! They knew that you were an athlete and always focused on him. Those who started, came to the enterprise. It means he was advertised, and he tried, he worked.”

You had to be able to run fast, jump far, dive and shoot - about 10 standards in total, depending on age and the level of the badge itself. The popularity of a healthy lifestyle in the Soviet Union is evidenced by the numbers: from 1931 to 1941, 6 million people met the norm. The same figure, but from 72 to 75 it exceeded 58 million.

Dynamo Stadium was one of the iconic places in the Soviet past for athletes and those wishing to pass the GTO standards. By the way, there were a lot of the latter in Voronezh. Here they ran, long jumped, and threw grenades. And below, in the park, they held ski races.

In Voronezh, the first to try out the revived system of standards will be schoolchildren and students. They will receive incentives for admission to universities and additional scholarships.

Vladimir Kadurin, head of the Department of Physical Culture and Sports of the Voronezh Region: “The GTO complex, which was approved today by presidential decree, let’s just say that it is actually in many ways similar to the one that was used in the USSR, but differs from its counterpart of the 1985 model. Therefore, here, first of all, it is necessary to familiarize the population with these standards. The second is to tell us what needs to be done in order to improve at certain stages and, in general, have positive dynamics.”

It is still unknown when 21st century GTO badges will appear in Voronezh. The next year in the region will be more likely to be devoted to exploration than to directly passing the standards. So Voronezh residents still have time to get in shape.

GTO standards for men and women aged 70 years and older

№	Tests ( tests )	Standards
		Men			Women
		Mandatory tests (tests )
1.	Mixed movement at 2000 m (min, s)	24.00	22.00	19.00	28.00	26.00	22.00
	or Nordic walking 3 km (min, s)	33.00	32.00	30.00	37.00	36.00	33.00
2.	Bending and extension of the arms in support on a gymnastic bench (number of times)	2	5	8	2	4	+
3.	Bend forward from a standing position on a gymnastic bench (from the level of the bench - cm)	-10	-8	-6	-6	-4	0

4.	Raising the body from a supine position (number of times in 1 minute)	4	6	14	2	4	8
5.	Skiing 2 km (min, s)*	—	—	—	35.00	31.00	28.00
	Skiing 3 km (min, s)*	39.00	34.00	28.00	—	—	—
	or mixed movement over rough terrain for 2 km (min, s)	—	—	—	36.00	32.00	29.30
	or mixed movement over rough terrain for 3 km (min, s)	39.00	35.00	29.00	—	—	—
6.	Swimming 25 m (min, s)	3.00	2.40	2.30	3.00	2.40	2.30
Number of tests (tests) in the age group		6	6	6	6	6	6
Number of trials (tests) that must be completed to receive the GTO badge		4	4	5	4	4	5

GTO mixed movement for 1 km (1000 meters)

The GTO complexes contain standards for mixed movement. They represent a combination of running, simple and accelerated walking over a certain distance.

Usually practiced on level ground (stadiums). But they can also be used on rough terrain. It is important here that there is no snow, that there is a solid base that is cleared of all kinds of obstacles.

GTO mixed movement 1000 meters

Boys				steps	Girls
1 km	7.10	6.40	5.20		1st stage (6-8 years)	7.35	7.05	6.00	1 km
	9.00	7.00	6.00	Level 1 (6-8 years) rough terrain	9.30	7.30	6.30
Men				Women
2 km	20.00	18.00	14.00	10th stage (60-64 years old)	23.00	21.00	18.00	2 km
3 km	33.00	30.00	24.00	10th stage (60-64 years old) rough terrain	34.00	29.00	26.00
2 km	22.00	20.00	16.30	10th stage (65-69 years old)	25.00	23.00	20.00
3 km	34.30	31.30	25.30	10th stage (60-64 years old) rough terrain	34.30	31.30	25.30
2 km	24.00	22.00	19.00	11th stage (70+ years)	28.00	26.00	22.00
3 km	39.00	35.00	29.00	11th level (70+ years) rough terrain	36.00	32.00	29.30

When is mixed movement used?

Considering that mixed movement does not provide for any temporary standards for covering the distance, it is used for the youngest, as well as the oldest age groups, for which other standards are not yet (no longer) applied. As a rule, these are children aged 6 to 8 years, as well as elderly people over 60 - 70 years old. There are no upper age restrictions. The main thing is for a person to stand on his own feet.

It is important to take into account here that each person involved in sports can make the decision to participate in mixed movement independently. The main criterion is to overcome the distance. At the same time, how and for how long you will do it is of no particular interest to anyone.

Preparation

By its nature, mixed movement is not so much a competition as simple participation in a sporting event. But all participants must follow some simple rules to achieve their goals and ensure a safe finish. These include:

• no medical contraindications for this type of exercise;
• comfortable clothes (preferably a tracksuit and sneakers, or other similar clothing for the season);
• having minimal physical fitness. In this case, long walks, short jogs (even short distances), fast walking, and general physical exercise are good options.

It is optimal if the athlete keeps himself in good shape on an ongoing basis. To do this, it is enough to exercise daily for 15–20 minutes, showing little physical activity, eating right, performing simple, versatile exercises and actions, keeping the body in good shape.

How to do the exercise

Mixed movement tactics require moving from the starting point to the finishing point. To do this, you can perform the following actions: run, walk quickly, just walk at a normal pace.

Typically, participants start with a light jog, then, feeling a little tired, they move on to a fast walk with a decrease in the intensity of movement to a normal step. The interval lasts until the body is restored for further active movement. Then you can start jogging again until you get tired.

To avoid overexertion, the running pace should be slow. It is not advisable to stop completely while moving. It's better to just slow down, but continue walking towards the finish line. But even after you cross the finish line, you should not immediately stop, sit down, or otherwise immobilize your body. It’s better to walk around a little, do simple exercises with your hands aimed at normalizing blood circulation and stabilizing breathing.

Remember, in older people, like in children, the internal organs responsible for absorbing energy and processing various substances work a little differently than in an adult. Excessive stress on them may cause more harm than good. And this must be taken into account during the exercise.

How to adapt in schools

Now that we have dealt with the main points of performing mixed movement, let’s look at its practical application in schools. This type of sports training is perfect for students in grades 1–3. Its main advantage is to develop in children determination, discipline, the ability to objectively calculate their own strengths, and the primary skills of healthy competition.

The exercise can be performed outdoors, as well as in gyms of various sizes. It can be organized in the form of a sports relay race, when children move from one wall of the gym to another and take turns changing. It all depends on the imagination of a particular teacher.

For children, this approach allows them to ensure proper development of the body, relieve excess energy accumulated during lessons in order to restore attentiveness, and provide an opportunity to concentrate on further intellectual work.

1 km	7.10	6.40	5.20	1st stage (6-8 years)	7.35	7.05	6.00	1 km
	9.00	7.00	6.00	Level 1 (6-8 years) rough terrain	9.30	7.30	6.30
Men				Women
2 km	20.00	18.00	14.00	10th stage (60-64 years old)	23.00	21.00	18.00	2 km
3 km	33.00	30.00	24.00	10th stage (60-64 years old) rough terrain	34.00	29.00	26.00
2 km	22.00	20.00	16.30	10th stage (65-69 years old)	25.00	23.00	20.00
3 km	34.30	31.30	25.30	10th stage (60-64 years old) rough terrain	34.30	31.30	25.30
2 km	24.00	22.00	19.00	11th stage (70+ years)	28.00	26.00	22.00
3 km	39.00	35.00	29.00	11th level (70+ years) rough terrain	36.00	32.00	29.30

GTO standards for schoolchildren

Age group from 6 to 8 years

№	Tests ( tests )	Standards
		boys			girls
		Mandatory tests (tests )
1.	Shuttle run 3x10 m (s)	10,3	10,0	9,2	10,6	10,4	9,5
	or 30 m run (s)	6,9	6,7	6,0	7,1	6,8	6,2
2.	Mixed movement at 1000 m (s)	7.10	6.40	5.20	7.35	7.05	6.00
3.	Pull-ups from hanging while lying on a high bar (number of times)	2	3	4	—	—	—
	or hanging pull-up lying on a low bar 90 cm (number of times)	6	9	15	4	6	11
	or bending or straightening the arms while lying on the floor (number of times)	7	10	17	4	6	11
4.	Bend forward from a standing position on a gymnastic bench (from the level of the bench - cm)	+1	+3	+7	+3	+5	+9

5.	Standing long jump with two feet push (cm)	110	120	140	105	115	135
6.	Throwing a tennis ball at a target, distance 6 m (number of hits)	2	3	4	1	2	3
7.	Raising the body from a supine position (number of times in 1 minute)	21	24	35	18	21	30
8.	Skiing 1 km (min, s)**	10.15	9.00	8.00	11.00	9.30	8.30
	or mixed movement over rough terrain for 1 km (min, s)	9.00	7.00	6.00	9.30	7.30	6.30
9.	Swimming 25 m (min, s)	3.00	2.40	2.30	3.00	2.40	2.30
Number of tests (tests) in the age group		9	9	9	9	9	9
Number of trials (tests) that must be completed to receive the GTO badge		6	6	7	6	6	7

Age group 9 to 10 years

№	Tests ( tests )	Standards
		boys			girls
		Mandatory tests (tests )
1.	30m run (s)	6,2	6,0	5,4	6,4	6,2	5,6
	or 60 m run (s)	11,9	11,5	10,4	12,4	12,0	10,8
2.	1000 m run (min, s)	6.10	5.50	4.50	6.30	6.20	5.10
3.	Pull-ups from hanging while lying on a high bar (number of times)	2	3	5	—	—	—
	or hanging pull-up lying on a low bar 90 cm (number of times)	9	12	20	7	9	15
	or bending or straightening the arms while lying on the floor (number of times)	10	13	22	5	7	13
4.	Bend forward from a standing position on a gymnastic bench (from the level of the bench - cm)	+2	+4	+8	+3	+5	+11

5.	Shuttle run 3x10 m (s)	9,6	9,3	8,5	9,9	9,5	8,7
6.	Running long jump (cm)	210	225	285	190	200	250
	or standing long jump with a push with two legs (cm)	130	140	160	120	130	150
7.	Throwing a ball weighing 150 g (m)	19	22	27	13	15	18
8.	Raising the body from a supine position (number of times in 1 minute)	27	32	42	24	27	36
9.	Skiing 1 km (min, s)**	8.15	7.45	6.45	10.00	8.20	7.30
	or 2 km cross-country (cross-country running) (min, s)	18.00	16.00	13.00	19.00	17.30	15.00
10.	Swimming 50 m (min, s)	3.00	2.40	2.30	3.00	2.40	2.30
Number of tests (tests) in the age group		10	10	10	10	10	10
Number of trials (tests) that must be completed to receive the GTO badge		7	7	8	7	7	8

Age group 11 to 12 years old

№	Tests ( tests )	Standards
		boys			girls
		Mandatory tests (tests )
1.	30m run (s)	5,7	5,5	5,1	6,0	5,8	5,3
	or 60 m run (s)	10,9	10,4	9,5	11,3	10,9	10,1
2.	1500 m run (min, s)	8.20	8.05	6.50	8.55	8.29	7.14
	or 2000 m run (s)	11.10	10.20	9.20	13.00	12.10	10.40
3.	Pull-ups from hanging while lying on a high bar (number of times)	3	4	7	—	—	—
	or hanging pull-up lying on a low bar 90 cm (number of times)	11	15	23	9	11	17
	or bending or straightening the arms while lying on the floor (number of times)	13	18	28	7	9	14
4.	Bend forward from a standing position on a gymnastic bench (from the level of the bench - cm)	+3	+5	+9	+4	+6	+13

5.	Shuttle run 3x10 m (s)	9,0	8,7	7,9	9,4	9,1	8,2
6.	Running long jump (cm)	270	280	355	230	240	300
	or standing long jump with a push with two legs (cm)	150	160	180	135	145	165
7.	Throwing a ball weighing 150 g (m)	24	26	33	16	18	22
8.	Raising the body from a supine position (number of times in 1 minute)	32	36	46	28	30	40
9.	Skiing 2 km (min, s)**	14.10	13.50	12.30	15.00	14.40	13.30
	or 3 km cross-country (cross-country running) (min, s)	18.30	17.30	16.00	21.00	20.00	17.40
10.	Swimming 50 m (min, s)	1.30	1.20	1.00	1.35	1.25	1.05
11.	Shooting from a sitting position with elbows on the table and from a rifle rest, distance 10 m (points): from an air rifle with open sights	10	15	20	10	15	20
	or from an air rifle with a diopter sight, or an “electronic gun”	13	20	25	13	20	25
12.	Hiking trip with testing of tourist skills (length not less than km)	5
Number of tests (tests) in the age group		12	12	12	12	12	12
Number of trials (tests) that must be completed to receive the GTO badge		7	7	8	7	7	8

Age group from 13 to 15 years

№	Tests ( tests )	Standards
		boys			girls
		Mandatory tests (tests )
1.	30m run (s)	5,3	5,1	4,7	5,6	5,4	5,0
	or 60 m run (s)	9,6	9,2	8,2	10,6	10,4	9,6
2.	2000 m run (min, s)	10.00	9.40	8.10	12.10	11.40	10.00
	or 3000 m run (s)	15.20	14.50	13.00	—	—	—
3.	Pull-ups from hanging while lying on a high bar (number of times)	6	8	12	—	—	—
	or hanging pull-up lying on a low bar 90 cm (number of times)	13	17	24	10	12	18
	or bending or straightening the arms while lying on the floor (number of times)	20	24	36	8	10	15
4.	Bend forward from a standing position on a gymnastic bench (from the level of the bench - cm)	+4	+6	+11	+5	+8	+15
Tests (tests ) optional
5.	Shuttle run 3x10 m (s)	8,1	7,8	7,2	9,0	8,8	8,0
6.	Running long jump (cm)	340	355	415	275	290	340
	or standing long jump with a push with two legs (cm)	170	190	215	150	160	180
7.	Raising the body from a supine position (number of times in 1 minute)	35	39	49	31	34	43
8.	Throwing a ball weighing 150 g (m)	30	34	40	19	21	27

9.	Skiing 3 km (min, s)**	18.50	17.40	16.30	22.30	21.30	19.30
	or 5 km skiing (min, s)**	30.00	29.15	27.00	—	—	—
	or 3 km cross-country (cross-country running) (min, s)	16.30	16.00	14.30	19.30	18.30	17.00
10.	Swimming 50 m (min, s)	1.25	1.15	0.55	1.30	1.20	1.03
11.	Shooting from a sitting position with elbows on the table and from a rifle rest, distance 10 m (points): from an air rifle with open sights	15	20	25	15	20	25
	or from an air rifle with a diopter sight, or an “electronic gun”	18	25	30	18	25	30
12.	Self-defense without weapons (glasses)	15-20	21-25	26-30	15-20	21-25	26-30
13.	Hiking trip with testing of tourist skills (length not less than km)	10
Number of tests (tests) in the age group		13	13	13	13	13	13
Number of trials (tests) that must be completed to receive the GTO badge		7	8	9	7	8	9

Age group 16 to 17 years old

№	Tests ( tests )	Standards
		Boys			girls
		Mandatory tests (tests )
1.	30m run (s)	4,9	4,7	4,4	5,7	5,5	5,0
	or 60 m run (s)	8,8	8,5	8,0	10,5	10,1	9,3
	or 100 m run (s)	14,6	14,3	13,4	17,6	17,2	16,0
2.	2000 m run (min, s)	—	—	—	12.00	11.20	9.50
	or 3000 m run (s)	15.00	14.30	12.40	—	—	—
3.	Pull-ups from hanging on a high bar (number of times)	9	11	14	—	—	—
	or hanging pull-up lying on a low bar 90 cm (number of times)	—	—	—	11	13	19
	or kettlebell snatch 16 kg (number of times)	15	18	33	—	—	—
	or bending or straightening the arms while lying on the floor (number of times)	27	31	42	9	11	16
4.	Bend forward from a standing position on a gymnastic bench (from the level of the bench - cm)	+6	+8	+13	+7	+9	+16
Tests (tests ) optional
5.	Shuttle run 3x10 m (s)	7,9	7,6	6,9	8,9	8,7	7,9
6.	Running long jump (cm)	375	385	440	285	300	345
	or standing long jump with a push with two legs (cm)	195	210	230	160	170	185
7.	Raising the body from a supine position (number of times in 1 minute)	36	40	50	33	36	44

8.	Throwing sports equipment: weighing 700 g (m)	27	29	35	—	—	—
	weighing 500 g (m)	—	—	—	13	16	20
9.	Skiing 3 km (min, s)**	—	—	—	20.00	19.00	17.00
	5 km skiing (min, s)**	27.30	26.10	24.00	—	—	—
	or 3 km cross-country (cross-country running) (min, s)	—	—	—	19.00	18.00	16.00
	or 5 km cross-country (cross-country running) (min, s)	26.30	25.30	23.30	—	—	—
10.	Swimming 50 m (min, s)	1.15	1.05	0.50	1.28	1.18	1.02
11.	Shooting from a sitting position with elbows on the table and from a rifle rest, distance 10 m (points): from an air rifle with open sights	15	20	25	15	20	25
	or from an air rifle with a diopter sight, or an “electronic gun”	18	25	30	18	25	30
12.	Self-defense without weapons (glasses)	15-20	21-25	26-30	15-20	21-25	26-30
13.	Hiking trip with testing of tourist skills (length not less than km)	10
Number of tests (tests) in the age group		13	13	13	13	13	13
Number of trials (tests) that must be completed to receive the GTO badge		7	8	9	7	8	9

*The population of the relevant age subgroups participates in the implementation of standards. **Conducted subject to the availability of conditions for organizing testing.

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