CH Runners
Running => Running => Topic started by: RioG on March 14, 2016, 08:07:37 PM
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I have started back running after having a baby. she's 9 weeks... I've been running about 5 weeks. i used c25k to get me up to three miles and now I've downloaded an endomondo 10k schedule. i have a 5k april 10th and am probably going to do a ten k trail run in june.
the plan calls for a 12 minute test this Thursday where you run as far as you can in 12 minutes. then it adjusts accordingly. i know a computer generated plan isn't perfect but it's keeping me motivated.
question is how hard do i run that test? flat out? if i were doing long runs right now they'd be at about 12:30 pace. maybe a hair faster. so do i run at long run pace?
I've never heard of this before so am just curious. i mostly ignore the pace recommendations anyway as they're too slow, but am interested in how this test "should" be run.
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I remember 12 minute fitness test runs in high school were all hard runs near anaerobic threshold.
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You run it as hard as you can, you should be in oxygen debt.
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I follow the distance in my training plans to the letter, but I look at pace as a suggestion.
There's NFW I'd run that all out, even if I'm supposed to.
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I follow the distance in my training plans to the letter, but I look at pace as a suggestion.
There's NFW I'd run that all out, even if I'm supposed to.
it takes the result and changes up your plan.
perhaps more googling is in order. of course i will run it as hard as i can... i can't not now.
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I think "as far as you can" means just that. Race pace.
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Based on your 3 mile time (12:30), your 12 minute run should be between 10:30 and 10:50 pace. I based this on Purdy points: http://tools.runnerspace.com/gprofile.php?do=title&title_id=801&mgroup_id=45577 (http://tools.runnerspace.com/gprofile.php?do=title&title_id=801&mgroup_id=45577)
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Time trial yes, but I don't know that I would equate that with "race pace." To me race pace means the pace you would expect to run during a race. So, for instance, my marathon race pace would be far too slow for a 12-minute time trial. I think the point of the test is to go flat out for 12 minutes so your training plan can be calibrated correctly based on your current level of capability. I.e., run your ass off for 12 minutes and see how far you get.
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So.
One mile, then.
:moon:
:sneaking: <~~~ Slo mo Porty
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thanks guys. i haven't had time to google so this is helpful.
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Rio, I just want to say that I'm impressed! :)
I did not just have a baby but am starting back running after a string of "stuff" (non-running-related injury, surgery, pneumonia...) and a lazy-ass winter. I need to keep reminding myself how good I feel after I've run when I'd rather roll over and sleep more in the morning. I have a race June 9th; my first ever race.
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don't be too impressed...
i hope your return goes smoothly! and now you know how to run a 12 min test :)
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