This distance test is perhaps the most relevant one of all the tests. It is a test that offers a clear overview of your progress as you collect more and more data from subsequent evaluations.
This distance test is performed indoors on a treadmill. On a treadmill you have good control over the “terrain” – you can increase inclination or create a slope. It is best to keep a half or one per cent inclination throughout the whole test instead of adjusting the mill up and down during the test. The duration of the test should be based on the length of your usual running distance.
Warm up well for 10-20 minutes and begin. You can let the hour and the miles go, or you can set the treadmill for the specific distance you are about to run, so it counts down. The later is often more motivating.
It is very straightforward to control the speed on the treadmill. You do not have to wonder how fast you’re going since it is controlled by you and/ or the system of the treadmill.
The distance test gives you a clear picture of your fitness development. These results will help you evaluate the quality of your trainings between each test.
Distance tests show you your physical development throughout the season. When you run several years, you can even compare different seasons test results against each other to see how you compare to the same period of previous years.
This distance test is not a standardized test. You use your own test results as a basis for evaluating what is good or bad. The shorter the time you spend on the distance, the better you can consider your overall fitness level and physical shape has become.
If you divide your training year into different periods, it will be advisable to test before and after each period. Otherwise you can test yourself every sixth or eight weeks.
Suitable for: anyone, any level.
Interested in another tests? Try the maximum pulse test!
Test developed by Personal Trainer Halvor Lauvstad from EVO Fitness Norway.
Halvor studied at NIH and has been a product manager at SATS and general manager of Norsk Fitness. He has written a series of books about training, including “Best in Birken”. Currently, he is lecturing for AFPT in Norway.