Running 1 km fitness test

Michael8000

Hi,

I am being asked to run 1km as quickly as possible as a fitness test.

http://www.topendsports.com/testing/tests/1000m-run.htm

I was hoping for some advice on how to approach it. What type of pace should I be looking to run at the start middle and end. I have a reasonably good level of fitness and can run 5km in about 22 minutes.

Any help would be much appreciated.

walshb

Should get around in 3.35 or thereabouts. I'd say even pace, whatever that means!

Would it be good to break it into 10 x 100 meters? Same or very similar time for each 100.

Krusty_Clown

In theory, you should be able for around 3:30 - 3:45 (but don't limit yourself - you may be better at shorter distances than you are at 5k). The key is to get out there and practice. Assuming the fitness test is being run on a track, try to find a track (tartan or cinder), and give it a try and see how you fare. To target 3:44 or better (3:44 is the equivalent of a 22 min 5k), you should be hitting each lap in 1:30. So aim to hit the first lap in 1:30, second lap in 1:30, and for the final 200, give it everything you've got left. If you find that you can run faster than 3:44 in practice, then pull in your lap times/splits a little bit accordingly and try again a few days later.

YFlyer

When is the test?

If you can get a session in say like 4 by 400m in 88 seconds with 2 minute recovery four or five days prior to test. Make sure you don't go too quick on the 1st rep.

Michael8000

YFlyer wrote: »

When is the test?

If you can get a session in say like 4 by 400m in 88 seconds with 2 minute recovery four or five days prior to test. Make sure you don't go too quick on the 1st rep.

It's this Thursday evening.

PVincent

krusty, 22min for 5k is equivalent of 3.44 for 1k ? Do you think he can go a full 45 secs quicker over 1 k than his current 5k pace

Anyhow if it's Thursday , you won't be getting too much practice at pacing it. How important is this test, is it for another sport or a job ? What is expected of you , just to do your best or is there a target time. Approach could be different if you have to do a certain time . Is it on a track or on a flat piece of road , or even on soft wet grass? Lots of ponderables

Krusty_Clown

PVincent wrote: »

krusty, 22min for 5k is equivalent of 3.44 for 1k ? Do you think he can go a full 45 secs quicker over 1 k than his current 5k pace

Yep, I'd have thought so - or at least, it's a good starting point. Like I said, he may be better at shorter distances. Until you go out and give it a lash, it's all just conjecture. That it's on this Thursday evening is new information though. Not much practicing opportunity there, so might want to start out a little more conservatively.

Do report back Michael8000, and let us know how you get on. Good luck!

Michael8000

PVincent wrote: »

krusty, 22min for 5k is equivalent of 3.44 for 1k ? Do you think he can go a full 45 secs quicker over 1 k than his current 5k pace

Anyhow if it's Thursday , you won't be getting too much practice at pacing it. How important is this test, is it for another sport or a job ? What is expected of you , just to do your best or is there a target time. Approach could be different if you have to do a certain time . Is it on a track or on a flat piece of road , or even on soft wet grass? Lots of ponderables

It's for football. All that is expected is the best time possible. It will be on soft wet grass. Thanks for your input.

Michael8000

Krusty_Clown wrote: »

Yep, I'd have thought so - or at least, it's a good starting point. Like I said, he may be better at shorter distances. Until you go out and give it a lash, it's all just conjecture. That it's on this Thursday evening is new information though. Not much practicing opportunity there, so might want to start out a little more conservatively.

Do report back Michael8000, and let us know how you get on. Good luck!

I will let you know to be sure. Thanks for the help!

YFlyer

Michael8000 wrote: »

It's for football. All that is expected is the best time possible. It will be on soft wet grass. Thanks for your input.

Try to get a lend of a pair of running spikes. They be better than runners or football boots especially if the grass is wet and slippy.

Best of luck.

clear thinking

I'd suggest a warm up as usual: plus about 300m / 60 seconds at the target pace 5-10 minutes before. If you get the pace right you will be suffering for the last 200 so be ready to dig in and force yourself.

lgk

YFlyer wrote: »

Try to get a lend of a pair of running spikes. They be better than runners or football boots especially if the grass is wet and slippy.

Those overseeing the test are only likely to be interested in performance in boots though. It's likely every previous subject of this test wore boots. I'd imagine some football coaches wouldn't be too pleased to see someone lacing up a pair of spikes for a football fitness test.

demfad

Michael8000 wrote: »

I will let you know to be sure. Thanks for the help!

Tying up is your main danger here especially on soft ground.

Start out only moderately hard but controlled and progress the effort (run slightly faster if possible) every 200 metres or so if you can. Run the 4th 200 very hard but leave a tiny bit and then run the last 200m all out.

Id warm up with an easy jog and then run 2 times 30 seconds at the pace you intend to start the test. This will warm you up and allow you to get the pace right.
Walk back to recover between the two 30 second efforts.

Most of the runners in the test will go out a little too hard. Pace it well and you have an opportunity to punch above youre weight.

Another way to look at it is to run 600m fast but controlled. 200m faster. 200m all out.
That will get you close to potential while avoiding blowing up.

Michael8000

I did it in 3:39 so quite close to what you guys predicted.

The ground was inconsistent. Sometimes wet and sloppy and sometimes firm. The intervals while marked out were difficult to work off as it was a temporary course that was set out.

I did keep a consistent pace throughout but when I sprinted for home with 200m to go I tied up badly with about 50m to go. I think maybe the 100m mark was maybe when I should have went.

Anyway thanks for all your help and we'll be doing this again in 6 weeks or so to gauge the level of progress so I'll keep you updated.

walshb

Michael8000 wrote: »

I did it in 3:39 so quite close to what you guys predicted.

The ground was inconsistent. Sometimes wet and sloppy and sometimes firm. The intervals while marked out were difficult to work off as it was a temporary course that was set out.

I did keep a consistent pace throughout but when I sprinted for home with 200m to go I tied up badly with about 50m to go. I think maybe the 100m mark was maybe when I should have went.

Anyway thanks for all your help and we'll be doing this again in 6 weeks or so to gauge the level of progress so I'll keep you updated.

It sounds like you had a good run pace wise and tactics wise. No such thing as a perfect race as you will always question a different approach. The ground not being ideal probably cost you several seconds. Waiting for 100 to go may have worked, but may not. You may have gained some seconds by going at 200 meters. Like I said, no perfect race for a runner.

Dubgal72

We'll done, good going. Don't worry about tying up with 50m to go, that's normal, especially on an all-out effort. The secret is to keep your shoulders down, breathe and relax.