HOW TO DO THE FIELD TEST

Find a flat course you can run for 30 mins. This will give you a steadier heart-rate reading and less variation than on a hilly route. Strap on a chest monitor, pair it with a watch and use the lap function.

1. Warm up with 15 mins of easy running, strides and dynamic stretches.

2. For pacing: determine the distance you could cover in 30 mins at race effort and aim for that pace consistently, or a negative split (the second half faster than the first).

3. In the first 10 mins of the test, hit the pace you will hold for the remaining 20 mins.

4. After the first 10 mins, hit ‘Lap’ on your watch.

5. Race the final portion, running as hard as you can sustain for the final 20 mins.

6. Hit ‘Lap’ again and cool down with some easy running. Check your average heart rate from that 20-min effort.