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You do not need a lab to set training paces. Several field tests give useful information, as long as you repeat them under similar conditions.
- 5K time trial: simple, race-like and widely used to predict other race times and training paces
- 30-minute test: run as far as possible in 30 minutes; average heart rate over the last 20 minutes is often used to estimate threshold heart rate
- Cooper 12-minute test: maximal distance in 12 minutes, used to estimate VO2max with a formula
- Pacing skill affects results: an overambitious start can spoil any test
Protocols: Cooper 12-minute run test and lactate threshold field test.
Which test do you use, and how often do you repeat it?
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