Training for an Aerobic Test

At sometime, maybe as part of a selection process for an occupation, you may be required to complete an aerobic fitness test e.g. run 2.4 km in under nine minutes. This article outlines one approach to preparing for such a test.

What is required?

In order to complete the test you need to have the appropriate level of general endurance and strength to allow you to run for that period of time but also the speed endurance to complete the distance in the required time.

General Endurance

General endurance can be developed by undertaking aerobic work (running, cycling, rowing etc.) of some 35 to 40 minutes duration. This session should be completed 2 or 3 times a week. One of these sessions should be completed at 60 to 70% maximum heart rate (mhr) and the others at 70 to 80% mhr. (See the Heart Rate Training Zones page for details on mhr)

Strength

The development of strength can be achieved through weight training or circuit training.

Basic Speed

The development of basic speed can be achieved by running at the required pace over shorter distances (e.g. 200 metres). Having acquired the correct pace all you have to do is maintain it for the required distance so we need to develop your speed endurance.

Speed Endurance

Speed endurance can be developed by completing a number of repetitions of these shorter distances, at the required speed, with a defined recovery between each repetition. This session should be completed 2 or 3 times a week. The total distance completed in these sessions should be approximately the test distance (e.g. 12 x 200 metres = 2.4k).

Undertake the speed endurance sessions in the following sequence:

  • 200 metres - 5 minutes recovery between each repetition
  • 200 metres - 3 minutes recovery between each repetition
  • 400 metres - 5 minutes recovery between each repetition
  • 400 metres - 3 minutes recovery between each repetition
  • 600 metres - 5 minutes recovery between each repetition
  • 600 metres - 3 minutes recovery between each repetition
  • 800 metres - 5 minutes recovery between each repetition
  • 800 metres - 3 minutes recovery between each repetition

When you are able to complete the number of repetitions of the required distance all in the required time with the given recovery time, only then, move onto the next session.

The speed session calculator below will determine your required pace for 200, 400, 600 and 800 metres and the number of repetitions for each speed endurance session.

Speed session calculator

To obtain details of the speed endurance sessions please enter the test distance, the target time for the test and then select the 'Calculate' button.

Test Distance
Target time minutes seconds
Distance Time Repetitions
200 metres seconds
400 metres seconds
600 metres seconds
800 metres seconds

Example Program for a week

Monday Speed endurance & Strength work
Tuesday 35 to 40 minutes aerobic work @ 70 to 80% mhr
Wednesday Strength work
Thursday 35 to 40 minutes aerobic work @ 70 to 80% mhr
Friday Speed endurance & Strength work
Saturday 35 to 40 minutes aerobic work @ 60 to 70% mhr
Sunday Rest

The speed endurance and strength work should be two separate training sessions with 2 to 3 hours recovery between them.

Every 4th week drop the speed endurance sessions. The objective of this is to allow your body to recover from the previous three weeks training and reduce the chances of overtraining and injury.

Free Calculator

9 Elements of Fitness

The 9 Key Elements of Fitness

The 9 Key Elements of Fitness breaks down the concept of 'fitness' into each one of its constituent parts, devoting a full chapter to describing and explaining each element.

Then, the workbook tells you exactly how to train each aspect of fitness in turn, so you can make sure you have all the speed, power, flexibility, endurance, co-ordination, and more, that you need to excel at your chosen sport.

Select this link for more information on "The 9 Key Elements of Fitness".

101 Tests

101 Performance Evaluation Tests

Periodic testing and measuring is the only way to get the up-to-date, accurate and objective information you need to assess current performance, then make informed decisions about future training and competition goals.

This workbook, 101 Performance Evaluation Tests, is the largest, most complete and authoritative collection of sports performance evaluation tests there is. It is an essential tool for anyone wanting to predict athletic performance or evaluate current level of fitness.

Select this link for more information on "101 Performance Evaluation Tests".

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

Associated Books

The following books provide more information related to this topic:

  • Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
  • Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
  • Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
  • Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
  • The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
  • Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
  • Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
  • Sport and PE, K Wesson et al., ISBN 0 340 683821
  • PE for you, J. Honeybourne, ISBN 0 7487 3277 2

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