Run Fitness Test

Discover Your Running Thresholds

Your plan includes a running fitness test in Week 1 and again every 4–8 weeks. This test helps you identify two key metrics:

• Threshold Run Pace — your current best pace for a 60-minute race

• Threshold Run Heart Rate — your sustainable HR at that effort

Once you have your results, enter them into your TrainingPeaks settings so your workouts update to match your fitness.

What You Need

• A GPS watch or smartphone (to record pace)

• A heart rate monitor (to measure threshold HR)

• A quiet route where you can run uninterrupted

How to Do the Test

1. Warm Up (5–15 minutes)

• Easy jogging

• Include 3–4 short accelerations up to ~5K race pace

2. 30-Minute Time Trial

• Run solo at the fastest pace you can maintain for the entire 30 minutes

• Start your timer and hold a strong, steady effort

• Stop the timer at 30 minutes

3. Record Your Results

• Average Pace = your Threshold Running Pace

• Average Heart Rate = your Running Threshold Heart Rate

Why You Should Run This Test Alone

Training partners can unintentionally push you harder than you’d pace yourself in a true threshold effort. Running solo provides a more accurate reflection of the pace and heart rate you could sustain in a 60-minute race.

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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