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5km Run Time Trial test

Calculate your training paces and heart rate zones.
Get your potential predicted race times.

Calculate your running training paces and heart rate zones

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.

Table of Contents

What is the 5km TT run test?

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.

How to do the 5km TT run test

Equipment required

  • 5km flat circuit or a 1km circuit you can run 5 times
  • a heart rate monitor
  • a stopwatch.

The testing procedure

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.

The 5km TT run test protocol

WU: (Warm-Up)

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

MS: (Main Set)

Run 5km as hard as possible at a pace you can maintain for the entire TT (Time Trial)

LD: (Loosen Down)

10 minutes easy jog

10 minutes easy stretching

What you will receive via email

Upon completion of the form below, you will receive an analysis of your time trial, your training paces and heart rate zones, and your predicted potential race times from 10km to marathon.

Running paces and zones based on your 5km TT run test results.

Warm-Up & Loosen Down Pace:

Use this pace for your warm-up and loosen down as well as anything denoted as “easy running”.
This is also your pace for doing drills
Drills should always be performed slowly so that you can give 100% concentration on mastering the actions.

Aerobic Endurance Pace:

Use this pace for long runs.
You should never feel out of breath when performing these sessions. These are the running sessions that build your stamina for Muscular Endurance and T-Pace training, so it is essential to control your aerobic pace very rigidly.

Muscular Endurance Pace

Fartlek and medium distance sessions.
The pace should not feel super hard at first, but you will feel fatigued towards the end of the session, so try to reign yourself in at the beginning in favour of holding an even pace all the way through. Examples of Muscular Endurance and fartlek workouts can be viewed on our running blog posts

T-Pace: (Threshold Pace)

T-Pace run sessions are usually broken up into sets of repeats it intervals of 1 to 5 minutes
The pace will feel hard, but rest periods are scheduled to help you to recover. The T-Pace sets are usually short so “Hang Tough”.
Be aware of keeping your style as strict as possible for as long as you can. If you feel you are starting to lose good flowing running form, rather slow your pace a little

Super Threshold and Force paces.

Short and Very Hard repeats with lots of rest between efforts.

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