THE SESSION

KIT CHECKLIST

RUN TRAINING SHOES RUN TIGHTS GLOVES HAT GOOD BASE LAYER JACKET RUN TRACK

The benchmark test that I like to use is called the aerobic function (MAF) test. The idea behind it is simple – to measure your aerobic progress at a set intensity. The intensity of the test should be done at very close to 75% of your maximum heart rate. The test should be performed on a flat circuit, preferably a track as conditions and terrain consistency are of paramount importance throughout the test. Take note of weather conditions (the wind, humidity, temp) on test day.

WARM-UP

5mins @ PE 2-3, find legs 10mins @ PE 4 Rest for a few minutes before commencing the test to allow HR to drop and recover. Take note of what your HR before commencing the test.

MAIN SESSION

5km (12.5 laps of 400m track) @ a set intensity of 75% of your HRmax. It’s important that you have a good idea of your maximum HR prior to starting the test. The goal is simple – run as fast as possible while making sure you keep to your 75% of HRmax. The test is NOT about how fast you can possibly run 5km, but rather how fast you can run the 5km at a set intensity.

COOL-DOWN

Walk or shuffle (slower than a jog) until HR is under control. *PE = Perceived Exertion. 1 being NO effort & 10 being MAX effort. See overleaf for more information.

Adapt for beginners

Reduce the test to 2 miles or eight laps on a 400m track, maintaining the integrity of the test.

Adapt for Ironman

Increase test to 10km, maintaining the integrity of the test.