Greenmoor Running
Greenmoor Running

Self Administered Running Test

Find You Aerobic Threshold And Your Running Zones

There are a variety of way, to measure your current fitness and endurance level. At Greenmoor, we reccomend using the 10-60 Running Test, to determine your current running zones.

If you are just starting up, a one hour all out run can be a bit of a handful. This is why we have developed a series of shorter running tests, which can be used to give you a fairly accurate measurement of your running zones. The 3-9 Running Test, is a short and fast version of the 10-60 Running Test, and can be completed in one day. Also a competitive race test, can be used to indicate your new running zones.

The 10 Minute / 60 Minute Self Administered Running Test

It is well documented that a good estimate of a runners aerobic threshold (AT), is given by the total distance the runner is able to run in 1 hour. It is also a well established fact that the performance of a runner, running all out for 10 minutes, is completely correlated to the runners max aerobic capacity. This gives you the possibility to get a good estimate of your AT and your max aerobic capacity, and we can use this to calculate your running zones.

10 Minute All Out Test

Preparation
  • Warm up, light running or jogging, for 15 minutes
  • 3-4 Cruise and Sprint
10-Minute Test
  • Run all out for 10 minutes
After The Test
  • Write down you achieved distance

60 Minute Aerobic Threshold Test

Preparation
  • Give yourself a couple of rest days, after completing the 10 minute test
  • Warm up, light running or jogging, for 15 minutes
  • 3-4 Cruise and Sprint
60-Minute Test
  • Run as fast as you can for 60 minutes
After The Test
  • Write down you achieved distance

Converting The Results To Running Zones

We operate with 9 different running zones, based on your aerobic threshold and your max aerobic capacity. To get the results of your running test, please use our running zone calculator.

The 3 Minute / 9 Minute Self Administered Running Test

It is also a well established fact that the performance of a runner, running all out for 10 minutes, is completely correlated to the runners max aerobic capacity. This gives you the possibility to get a good estimate of your AT and your max aerobic capacity, if we attain test-scores close to the 10 minutes max test, and extrapolate an aerobic threshold value from these scores.

3 Minute And 9 Minute All Out Test

Preparation
  • Warm up, light running or jogging, for 15 minutes (Jog-Ae1)
  • 2 min moderate to high aerobic running (Ae3)
  • 1 min jogging (Jog)
  • 2 min high aerobic to threshold running (AT)
  • 1 min jogging (Jog)
  • 2 x 30 sec fast pace with 1 min recovery between intervals (2 x 30 sec An2, Recovery: 1 min Jog)
  • 2-3 min jogging (Jog). Optionally, you can do technique exercises while jogging (ankling, knee lifts, etc.)
3-Minute Test
  • Run all out for 3 minutes
  • Write down you achieved distance
Recover
  • 5 min walk / jogging (Rest-Jog)
9-Minute Test
  • Run all out for 9 minutes
  • Write down you achieved distance
Cool Down
  • 10 min walking / jogging (Rest-Jog)

Converting The Results To Running Zones

We operate with 9 different running zones, based on your aerobic threshold and your max aerobic capacity. To get the results of your running test, please use our running zone calculator.

Competitive Pace Running Test

A less accurate, but great way to get a first impression of running zones, is basing them on your latest fast run. This is based on a standard formula indicating your fitness level (VO2max), and from that, extrapolation your aerobic threshold. We convert these to the 9 running zones, and you are good to go. This test should be complemented with a 10-60 minute running test, as soon as you are fit to complete one.

Race Pace Test​

Preparation
  • Warm up, light running or jogging, for 15 minutes (Jog-Ae1)
  • 2 min moderate to high aerobic running (Ae3)
  • 1 min jogging (Jog)
  • 2 min high aerobic to threshold running (AT)
  • 1 min jogging (Jog)
  • 2 x 30 sec fast pace with 1 min recovery between intervals (2 x 30 sec An2, Recovery: 1 min Jog)
  • 2-3 min jogging (Jog).
  • Optionally, you can do technique exercises while jogging (ankling, knee lifts, etc.)
10-60 Min Race Pace Running
  • Complete a race or a training session going all out.
  • Write down your achieved distance and time
Cool Down
  • 10 min walking / jogging (Rest-Jog)

Converting The Results To Running Zones

We operate with 9 different running zones, based on your aerobic threshold and your max aerobic capacity. To get the results of your running test, please use our running zone calculator.

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