• Preparation
    1. Warm up, light running or jogging, for 15 minutes
    2. 3-4 Cruise and Sprint
  • 10-minute test
    1. Run all out for 10 minutes
  • Write down you achieved distance
  • Preparation
    1. Warm up, light running or jogging, for 15 minutes
    2. 3-4 Cruise and Sprint
  • 60-minute test
    1. Run as fast as you can for 60 minutes
  • Write down you achieved distance