Run Fitness Test

Find your Running Thresholds

Your run fitness test is included in the first week and then every 4-8 weeks throughout your plan.

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

The test comprises of a 30-minute time trial with no training partners*. You will need to measure your average pace using a GPS watch or smartphone. If you want to learn your run threshold heart rate, you will also need a heart rate monitor.

After you have determined your thresholds you can enter these into your TrainingPeaks settings to update your workouts specific to your current fitness.

The Test

1. Start with a warm-up of 5-15 minutes, mainly easy jogging with 3 or 4 short accelerations up to approximate 5km race pace depending on your current fitness.

2. Then begin the 30 minute time trial. Press start on your phone or watch and run at your best pace for 30 minutes. That is, the fastest pace you think you can maintain for the entire test. After you've completed the 30-minute test, stop your timer.

3. What was your average run pace throughout the test? This is your new Threshold Running Pace.

4. What was your average heart rate throughout the test? This is your new Running Threshold Heart Rate.

*Why no training partners?

When you run with others you'll naturally push yourself slightly harder. By doing this test alone, your 30-minute time-trial pace should reflect what you might do when forced to you push yourself 100% in a 60-minute race situation.  

For a more in-depth article about threshold running pace, please see our blog post. https://www.myprocoach.net/blog/how-to-test-threshold-running-pace

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