Run Fitness Test

Discover Your Running Thresholds

Your running fitness test is included in the first week and every 4 to 8 weeks throughout your plan.

You will determine your threshold run pace, which indicates your current best pace for a 60-minute race. At the same time, you can discover your run threshold heart rate. 

The test consists of a 30-minute time trial without training partners. You must measure your average pace using a GPS watch or smartphone. A heart rate monitor is also required to learn your run threshold heart rate.

Once you have determined your thresholds, you can enter them into your TrainingPeaks settings to update your workouts according to your current fitness level.

The Test

1. Begin with a warm-up lasting 5 to 15 minutes, primarily easy jogging, including 3 or 4 short accelerations to approximately 5km race pace, depending on your current fitness level.

2. Next, commence the 30-minute time trial. Start the timer on your phone or watch and run at your optimal pace for 30 minutes. This means the fastest pace you believe you can sustain for the entire test duration. Once you have completed the 30-minute trial, stop your timer.

3. What was your average running pace throughout the test? This will be your new Threshold Running Pace.

4. What was your average heart rate during the test? This will be your new Running Threshold Heart Rate.

Why avoid training partners? 

When running with others, you naturally tend to push yourself a bit harder. Completing this test on your own should ensure that your 30-minute test pace accurately reflects what you might achieve when fully exerting yourself in a 60-minute race scenario.

Please refer to our blog post for a more comprehensive article on threshold running pace. https://www.myprocoach.net/blog/how-to-test-threshold-running-pace

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