Track Your Evolution – Distance Test

Track your evolution with this Distance Test that is perhaps the most relevant test for everyone regardless of distance and performance level. This is a test that offers a clear overview of your progress as you collect more and more data from subsequent evaluations. How to do it:

Implementation indoors on a treadmill

Indoor distance test is performed on a treadmill. Here you have good control over the “terrain”, and you can, for instance, increase inclination and create a slope on the treadmill. It is probably advisable to begin with a half or one per cent increase throughout the test instead of adjusting the mill up and down along the way. Determine the duration of the test based on the length of your main distance. Warm up well for 10-20 minutes and begin. When you start, either start and let the hour and the miles go, or you can set the treadmill for the specific distance you’re about to run, so it actually counts down, as this is often more motivating. It is very straightforward to control the speed on the treadmill. You do not have to wonder how fast you’re going since it is controlled by you and/ or the engine on the treadmill, so you have every opportunity to carry out field-tested test runs.

What information can you get from this test?

The distance test gives you a concrete picture of your own fitness development and speed (mileage if you know the length of the trail). The test results from the distance test should be an essential part of your basis for evaluating the quality of workouts between each test. Distance tests show you your physical shape development throughout the season, and when you run through several years, you get an ever-wider and broader comparison basis. Then you can compare different seasons test results against each other to see how you compare to the same period of previous years.

Assessment of test results

A distant test is no standardised test; You use your own test results as a basis for evaluating what is good or bad. The shorter the time you spend on the distance, the better you can consider your overall fitness level and physical shape has become.

Test Frequency

If you divide your training year into different periods, it will be advisable to test before and after each period. If you do not periodize the exercise, you can test yourself every sixth or eight weeks.

Suitable for: Anyone, any level

Don’t miss out on the 5 rules to make sure your test is completely trustworthy – here.

Find other tests you can try to keep your performance in check – here.

Test developed by Personal Trainer Halvor Lauvstad
Halvor studied at NIH and has been a product manager at SATS and general manager of Norsk Fitness. He has written a series of books about training, including “Best in Birken”. Currently, he is lecturing for AFPT in Norway.