10 Best Race Fit­ness Tests

Key ses­sions to gauge your fit­ness and build con­fi­dence for a forth­com­ing race

Runner's World (UK) - - In This Issue -

The ses­sions that tell you if you’re ready for the chal­lenge

NO MAT­TER HOW WELL your train­ing is go­ing, you may doubt your abil­ity to hit your goal time on race day. How can you be con­fi­dent that your hard work is pay­ing off? The an­swer is a bench­mark work­out, done a few weeks be­fore race day. ‘Be­ing able to pre­dict your time has many po­ten­tial ben­e­fits, in­clud­ing en­hanced men­tal prepa­ra­tion, in­formed goal set­ting, nu­tri­tion plan­ning and fluid plan­ning,’ says Dr Eloise Till, who re­searched a marathon-pre­dic­tor work­out for a re­cent study.

But marathon­ers aren’t the only run­ners who can ben­e­fit: there are work­outs you can do be­fore your 5K, 10K or half marathon, says run­ning coach John Hen­wood. ‘These work­outs give you a good in­di­ca­tor of what you’ll be ca­pa­ble of on race day,’ he says.

There are also sim­ple for­mu­las that don’t in­volve a work­out that can give you an idea of your race po­ten­tial. Leg­endary coach Frank Hor­will ob­served that, most run­ners’ paces de­crease by about four sec­onds ev­ery 400m as they move up from one race dis­tance to the next. For ex­am­ple, a 25-minute 5K equates to 120 sec­onds per 400m. Us­ing the four-sec­ond rule, this trans­lates to 124 sec­onds per 400m for 10K (a time of 51:40), or 128 sec­onds per 400m for a half marathon (1:52:00).

The work­outs as­sume you are do­ing the nec­es­sary train­ing and they are only es­ti­ma­tions to give you an idea of your po­ten­tial, rather than pre­dict your fin­ish­ing time to the sec­ond – they can’t fac­tor in the course pro­file or cli­matic con­di­tions (such as heat, hu­mid­ity or a strong wind) you might en­counter.

GET SET Pre­dic­tor work­outs boost con­fi­dence and tell you if you’re ready to race.

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.