1.5km TT RUN Test

Test Description

The 1.5km Run TT is a simple field test used to determine your  “anaerobic conditioning” or lactate tolerance while running.

From your data, we will be comparing your 1st 500 metres with your 2nd 500 meters, your 2nd 500 meters with your 3rd 500 meters and your 1st 500 meters with your 3rd. 

We will be looking off for a drop off in pace between each successive 500m and for 1st to last to determine how well you are adapted to this high-intensity state. 

The results help us prescribe the components to be included in the next block of training.

You should complete the TT on as flat a course as possible to which you have unrestricted access. This is important for when you do the re-tests so that we can make more accurate comparisons.

Test Protocol

Equipment required:

• Best performed on a 400m track, or a flat road circuit
• a heart rate monitor
• a stopwatch.

The testing procedure: 

After completing the warm-up as prescribed, perform the 200m repeats as described. 

Take care to perform the time trial at the same time of day every time, and for added accuracy, try to wear the same apparel and shoes.

*Record your overall time and average heart rate for the full 1.5km TT.

**Record a split time and average heart rate for each kilometre i.e 500m, 1000m and1500m

The 5km TT Program

WU: (Warm Up)

7 mins Z1

8 mins Z2

2 x 2 min @ 75% pace with 2 min walk between.

MS: (Main Set)

Run 1500m @ max effort

LD: (Loosen Down)

5 min easy jog