Wednesday, 6 March 2013

Run Test

So every 7 or so weeks an item pops up in my training plan that reads "Run Test". It is the opposite of all academic test, instead of sitting in a seat for an hour picking out options from multiple choice, you need to run until you die!

Ok that might be a little bit of an exaggeration but it's not too far from the truth. The session consists of two main sets, one 5 minutes, the other 20 minutes. With a little bit of a recovery in between. The pace for the two sets is all out/max/TT/11 out of 10 (it's one faster). The test is to determine the lactate threshold of my body. This will then be used to make sure that I'm running fast enough in the sessions to come in future.

So what is the benefit of doing a test? Well you can track your training to make sure you are making suitable gains as well as make sure you are getting the most out of your sessions.

There are a lot of different protocols that you can use this is the one that I follow

20 min warmup
5 min max effort
10 min easy
20 min max effort
10 warm down

So what do you do when you have the data? Device the difference in betters covered between the long and short intervals by the time in seconds to give you the pace you should be able to hold for about an hour. Below is an example using some dummy data

5 min max - distance traveled = 1.31km
20 min max - distance traveled = 4.67km

so

4670(m) - 1310(m)  / 1200(sec) - 300(sec)
gives us 3.73 meters per second
convert this into km per hour by doing the following
3.73 /1000*60*60 = 13.4km/h

put this into a pace calculator to get 4:28 per km

Using this figure you can find your training zone and make sure you are getting the most out of your training sessions.

This is just one way of doing a test like this, a quick google will show loads of other ways.

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