Using test runs to measure progress
During the COVID-19 lockdown, all physical races have been cancelled. Virtual races are an option, but not something that suits everyone. Here’s what you can do.
Test yourself
Pick a route for a distance you want to improve at. Ideally for a test run this will be 5k to half marathon distance. Anything longer and it’s unlikely that you’ll get close to your best performance without competition or event support.
Before starting your training programme, race the route as you normally would, making a note of the weather conditions, eating and drinking what you would on race day etc.
Reviewing your test
Having seen what time you ran, you can begin to set outcome and process goals for the distances. After a recent 10k test run, I had an outcome goal of reducing my time from 36:32 to 35:35, and a process goal of reducing the average pace from 5:53 to 5:44 per mile over 8 weeks.
Both goals must end up at the same point, but where an outcome goal is a simple yes/no as to whether you achieve it or not, a process goal can be partially achieved (if I were to run 5:50/mile for instance).
Training for your test
With the goals set, you can now figure out the next 8 weeks of training, including when to retest. For 5k-10k, testing in 4 weeks would be good, but over 10k and up to half marathon, I’d suggest 8 weeks instead due to the duration that you maintain such a high intensity.
I like to work backwards from my final retest date (week 8), then copy that to week 4 (1st retest date) to ensure the two results are comparable since a harder training week for one could skew the results.
With all your weeks planned to include perhaps just mileage initially to allow flexibility of training, or details of every session, you’re ready to go.
End results of your tests
By week 8 you’ll hopefully have made some great strides towards your outcome and process goals, and be ready to race.
But do you want to know what’s even better? Think of all the things that would be different in a race. The motivation to perform well in a formal race. The tapering of training you’d do in the 1-2 weeks before, that can’t happen in training. Family and friends supporting you, adding to the atmosphere. Chasing, perhaps, a new PB or personal course PB.
All of these will likely add up to an even faster time than you’ve run in your tests at that point.
Don’t lose faith or motivation whilst we can’t race. Follow this process, and when your first race day comes around, you’ll be back to your best.
Written by Kyle Brooks, Running Coach based in Norwich, Norfolk
