How to prepare for a time trial to pass a physical fitness test: effective training

How can I improve my running performance over time? Should I combine sprints, long and slow distances, and tempo runs? And what gives the most effective result?

SSPDaily published an article on how to prepare for a time trial. Here is how experts advise to train.

In particular, most fitness experts agree that a mix of three types of running during the week is the best way to get the best results. And if you run 3-5 times a week, they say, try the following schedule.

Running at a target pace

This type of running combines interval and tempo running, in which you focus on a specific speed over a certain distance. For example, if you want to run a mile in 7 minutes to achieve a 10:30 time on a 1.5-mile course, you need to learn how to run at this pace.

Try doing this exercise 2-3 times a week, depending on your ability and experience in running. If you're a beginner, slow down, but if you can run 3 km a day, 3-5 days a week, then try the following options for a few workouts a week:

• run 400 meters in 1:45;
• walk 100 meters for recovery;
• Repeat this 6 times.

As a result, in this mode, you should be able to run 1600 meters (1 mile) in 7 minutes.

Faster than your target pace

Some may call it sprinting, but it's essentially a cross between running faster than your target pace and sprinting. For a concrete example, try running several sets of 200-400 meters, at a pace of 6 minutes, for 1600 meters, or 45 and 90 seconds, respectively, for the following distances:

• run 200 meters in 45 seconds;
• walk 100 meters to recover your strength;
• repeat this 4 times.

Second option:

• run 400 meters in 90 seconds or faster;
• walk 200 meters to recover.

You can perform these exercises at a faster pace once a week, as the goal here is to learn to move your legs faster and increase your heart rate for a short period of time.

Slow pace

Some experts call this type of long-distance running suitable for beginners, but it can be too much for a novice runner. Therefore, consider the 50/50 option as an aerobic running day to build your base.

Once a week is enough for this workout, but try using the BRICK method: 10 minutes on the bike + 10 minutes of slow running. This will give you 20 minutes of aerobic activity, with 50% of the impact load falling on your feet, legs, and knees.

This method will accustom you to slow running if you don't injure yourself with weekly high-volume runs. Remember that the goal is to improve your time on a 3.2 km (1.5 mile) course at a 7 minute/1600 meter pace, not to run 5 miles at a 10 minute/1600 meter pace.

In conclusion, you should do 2-3 runs at your target pace each week, adding a sprint in between If you have the energy for a fifth or sixth running workout by the weekend, try a 50-50 approach with a bike-run combination. If you can only choose one method because of your capabilities and schedules, choose to run at your target pace, 2-3 times a week.

In addition, before doing these exercises, warm up with a light five-minute jog or bike ride and light stretching, and cool down with light stretches and massage of tight muscles and joints.