Run Tests

Run Test #1

A -- each step is 1600m
B -- goal is to reach target HR by the 800m mark and then hold
C -- try for even, relaxed pace
D -- take split at 800m and 1600m
E -- give each step a score from 1 to 5

Score:
1 = easy pace
2 = steady pace (AeT pace)
3 = mod-hard pace (Tempo pace)
4 = hard pace (LT pace)
5 = very hard pace (VO2 pace)

Steps should be at 10bpm intervals, choose a starting HR so that you'll get five steps for sure. Depending on fatigue levels, you may or may not be able to generate the higher HRs.

If you are unsure the first time then start a little low. Worst case, you've done an easy mile to warm-up.

Start conservatively as the lower pulse targets are easy to exceed. Your 800m split will let you see if you took it out a little too fast.

NOTES

  1. if your steady pace per mile is slower than 8 mins per mile then you'll do best with 1200m intervals.

  2. when you retest you can do a partial test that goes up to mod-hard or hard pace. What I like to see is that the pace within the steady zone is increasing. When that happens, you will typically find that all paces increase. However, for some athletes hard and very hard paces will be relatively static.

Run Test #2

Simple one!

Ten minutes easy running to warm-up

Then 50 minutes at:
a. AeT, novice
b. AeT+5 bpm, experienced
c. AeT+10 bpm, elite

NOTES

  1. Track mile (or KM) splits as well as total distance covered.

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  2. You'll find that this test will be impacted by weather and temperature -- so interpret your results in light of conditions.

  3. A higher HR target is NOT necessarily better. Personally, I run at AeT because that's the key metric that I want to test. However, I know other elite athletes that like to test at AeT+10.

  4. The key is to choose a HR that you could test on a weekly basis across many seasons. This data has the most benefit when tracked across a period of time.

  5. For this test, AeT is not "by feel", it is a number that you choose. If in doubt then assume: (a) top of Friel Zone 1; or (b) 25 bpm below LTHR. There are other methods that some folks like. The main goal here is simply to choose a reasonable, aerobic heart rate. Whatever method gets you that number is OK

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