This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
10 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).

Main Set: 
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
5 mins in Z1-Z2 (easy).

All in low to mid Z2. These runs are to be done slowly. They will gradually build your endurance and increase your efficiency. If you do them faster, you'll increase your injury risk for no real benefit.

Please click on the link below for your guide to the strength and conditioning workouts.

These sessions are designed to gradually get you used to running faster. They will also prepare you for speed sessions later in the plan that involve longer or more efforts.

Warm Up:
10 mins in Z2,
4 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).

Main Set:
2 x (1 min in Z3 + 1 min recovery in Z1-Z2),
2 x (1 min in Z4 + 1 min recovery in Z1-Z2),
2 x (1 min in Z5 + 2 mins recovery in Z1-Z2).

Warm Down:
5 mins in Z2.

All in low to mid Z2. This run should feel easy and you should be able to hold a conversation. These runs gradually build your endurance and increase your efficiency.

Run all in upper Z1 to low Z2. You should be able to maintain conversation at this pace. This is your longest run of the week and it'll gradually build up throughout your training plan.

All in low to mid Z2.