CTP 1 Mile Trial "Self Test" Instructions
Once well-rested (no running on the day and/or no hard running the day before), go to an ACCURATE (ie. don't just assume) 400m track (if at a high school, maybe call the gym dept beforehand if unsure)...ideally one that's paved or rubberized (ie. not gravel/cinder), and do the following:
1) 1 to 1.5 miles (about 2km) of easy jog warm up--very easy--followed by any gentle pre-run stretching you normally do.
2) 3-4 "striders"--gentle, very running form-conscious accelerations up to your presumed 1 mile test speed (and in fact a little faster) of 80-100 metres in length. These are not windsprints...you should be running smooth, quick and controlled, with fairly easy breathing. Rest and walk for 15-20 seconds in between each strider to aid recovery.
3) Take a 3-4 minute break after this to collect and compose yourself for the coming challenge--the 1 mile run...in about the shortest time you can do it in right now.
|MARATHON DYNAMICS RACE EQUIVALENCY CHART|
|Marathon||1/2 Marathn||10K||5K||1 Mile|
4) Report back to us with the following:
That's it! Report all the good news to us, and we'll get busy on your new Customized Training Plan