Calculate your training paces and heart rate zones.
Get your potential predicted race times.
When you look at your running program, have you ever wondered what the best pace or correct intensity should be for different sessions, sets, drills, long intervals and sprints?
As no two athletes are the same, you could benefit most from individualising the training zones or paces for your ability or current fitness.
What are your individual training zones?
The 5km TT run test can help you calculate your optimal running paces so that you get the most out of each training session.
The 5km Run TT is a simple field used to determine your Threshold Pace and Threshold Heart Rate. From these two numbers, we are able to calculate your training zones.
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.
Although the test is relatively unsophisticated and doesn’t require expensive lab equipment, we like the test for its simplicity and repeatability.
After completing the warm-up as prescribed, perform the strides 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 5km TT.**Record a split time and average heart rate for each kilometre i.e 1km, 2km, 3km, 4km and 5km.
The recorded data is to be submitted into the form below for analysis.
8 minutes easy pace
5 minutes medium pace
3 minutes medium-hard pace
30 secs Strides (start at a slow pace, build up to fast – not a sprint – pace), followed by a 1 min walk
Repeat 4 times
Run 5km as hard as possible at a pace you can maintain for the entire TT (Time Trial)
10 minutes easy jog
10 minutes easy stretching
Short and Very Hard repeats with lots of rest between efforts.