RunPacePal Test Week
RunPacePal Test Week
Length
1 Week
Plan Description
This is a testing block, not a training block. The aim is to collect accurate data for your key metrics:
vVO₂max → your aerobic engine size
Critical Speed (CS) → your sustainable “cruise” pace
D′ (Turbo Battery) → how much hard work you can do above CS
Zone 2 Drift → your aerobic efficiency at easy pace
🗓 Structure of the week:
Day 1: 6-min vVO₂max Test
Day 2: Easy run / recovery
Day 3: 3-min Critical Speed Test
Day 4: Easy run / recovery
Day 5: 12-min Critical Speed Test
Day 6: 60-min Zone 2 Drift Test
Day 7: Rest
⚡️ What to expect:
Each test is short but intense — treat them like mini time-trials.
Keep the recovery days genuinely easy to stay fresh.
Use the same shoes, surface, and watch settings across the week.
Turn Auto-Pause OFF and record total distance covered in each test.
✅ Once complete, upload your results into Run Pace Pal to unlock:
Personalised race pace predictions
Training zones & limiter analysis
Interval prescriptions built from your physiology
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
04:30:00 | 01:20:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:30:00 | 01:20:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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