One of the most effective ways to gage your current 5K ability is to do a 5K run test. This test should be done on a measured track and performed on 'fresh' legs, recording heart rate during the test (without looking at it or using it as a guide) can also be very beneficial.
5K run test:
4 X 1600 with :90 seconds of rest in between each mile.
The average pace for all 4 X 1600 is used to determine 5K pace.
Doing field tests are a great way to identify strengths and weaknesses, set realistic goals, and adapt training plans to achieve optimal performance. Swim/bike/run field test should be performed on a 4-6 week basis.
I performed this test on Charlie at Leon Track on Monday. His results were much better than he expected. I took a side shot video of his running stride to help him improve on running form. We can pan through freeze frames and analyse his, foot strike, body lean, arm swing, etc. Form, technique, and learning proper bio-mechanics will help Charlie improve his run without gaining any physical ability.
If you have any questions about swim/bike/run testing please contact me.
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