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 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 (HRmax) and the others at 70 to 80% HRmax. (See the Heart Rate Training Zones page for details on HRmax)
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 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:
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.
Example Program for a week
The speed endurance and strength work should be two separate training sessions with 2 to 3 hours recovery between them.
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