The simple running test that’ll help you train smart for years to come…
If you want to keep getting faster at distance running you’ll need to get smart with your training. And to get smart you need to know what your current fitness levels are and which training intensities you should be training at. Thankfully there’s a really simple way to work this out. In some cases, you don’t even have to step foot out the door. Before I introduce this particular method, let me explain the advantages of run-fitness testing so you can decide if it’s something you’re interested in:
5 Benefits of Testing Your Run Fitness
- You can set yourself up-to-date training zones, so you can always run at the optimal intensity
- Enables you to predict an accurate pacing strategy for upcoming events, increasing your chances of a great result.
- Gives you a wake-up call when you’re not training as effectively as you could be
- Stops you from over analysing your training for clues about your current form. Helps you avoid the day to day psychological ups and downs that follow good and bad workouts.
- Gives you a clear sense of progress and reward for all your hard work. This can be very motivational.
The simple test I’m talking about is known as the VDOT method. It was developed by coach and author Jack Daniels as a way of estimating your current VO2max – the optimal rate at which your heart, lungs and muscles can use oxygen during exercise.
A VDOT test involves a maximal 3km time trial (see below for details). Once you know your best current time for a 3km test, you can enter the results into an online calculator or consult a VDOT chart (see below). These will help you calculate your personalised training zones and predict your race times over a variety of distances from 800 metres to marathon.
In fact, you may not even have to do a 3km time trial. Some online calculators allow you to enter a recent race time (for example, 5km) to estimate your VDOT, current race times and training zones.
The beauty of the VDOT method is that it’s a quick and easy test that you can perform every 6 to 10 weeks. It gives you an up-to-date idea of the paces you should be holding in training, as well as a good idea of the optimal pace strategy for your next race.
15 mins easy run, including 4x100m accelerating from easy to hard.
Run a 3km timed maximal effort.
5mins easy run
3 Sample Workouts
NOTE: Make sure you include a 15 minute warm up and a 5 minute warm down for all of these sessions:
2 x 10 mins at Threshold Pace, with 60 secs rests
9 x 400m at Interval Pace, with 90 secs rests.
Two sets of 7 x 200m at Repetition Pace, with 3 mins rest between sets and 30 seconds rest between reps.