It’s about time to track your evolution with this distance test. This test is, perhaps, the most relevant test for everyone – regardless of how in shape one feels. With it, you can have a clear overview of your progress. As you repeat the test, you can also collect more information and have a clear […]

It’s about time to track your evolution with this distance test. This test is, perhaps, the most relevant test for everyone – regardless of how in shape one feels. With it, you can have a clear overview of your progress. As you repeat the test, you can also collect more information and have a clear view on how you’re improving. Here’s how to do it: 

Track your evolution indoors – on a treadmill

We suggest you perform our indoor distance test on a treadmill and there’s a good reason behind this recommendation; over a treadmill, you have better control over the surface you run upon, and you can, for instance, increase inclination and create a slope on the treadmill.

We also find that it’s prudent beginning with a half or one per cent inclination throughout the test instead of adjusting the treadmill up and down along the way.

It’s fundamental that you have good warm up, from 10 to 20 minutes, before you begin the test. Also, make sure that you’re running for distance instead of a time-based interval.

After finishing your warm up, it’s advisable that you set the treadmill for the specific distance you’re about to run. This way you’ll be able to see its countdown, something that most people often find motivating.

Another positive side of doing this test on a treadmill is how straightforward it is to control the speed on the treadmill. You do not have to wonder how fast you’re going since you are the one in control of it. 

What information can you get from this test?

 

This distance test gives you a concrete picture on how in shape or not you are. It also helps you identify the speed you can maintain and for how long through the challenge.

The test results from the distance test should be an essential part of your basis for evaluating the quality of your workouts between each test. Distance tests show you your physical development throughout the season. They are often handy when you perform them for several years because this way you get an ever-wider and broader comparison basis. The results along the years will most definitely surprise you.

Assessment of test results

 

A distance test is not a standardised test; you use your 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 has become.

Test Frequency

 

If you divide your training year into different periods, it will be advisable to test before and after each period. If you do not divide your exercise routine like this, you can perform this test every sixth or eight weeks.

 

Suitable for:

anyone, any level

Don’t miss out on the 5 rules to make sure your test is completely trustworthy – here.

Find other exercises and tests you can try to keep your performance in check – here.

Test developed by Personal Trainer Halvor Lauvstad

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.