A test workout before the start of the running season is an essential tool for assessing your current fitness level, setting goals for the season, and adjusting your training plan. Like school tests, a test workout gives athletes a chance to evaluate their strengths, while the coach (or the athlete themselves) can fine-tune the training program based on the current capabilities of the runner.
Goals of a Test Workout
A test workout serves several purposes—at least four, to be precise.
#1 Assessing Current Fitness
A test workout allows you to objectively evaluate your endurance, strength, and speed. It helps identify weak points that need to be addressed moving forward.
#2 Setting Goals for the Season
Based on the results of the workout, you can adjust your expectations for upcoming races. The workout helps determine target paces and heart rate zones for various distances.
#3 Checking Adaptation (Waking Up the Body)
This is an opportunity to see how your body has adapted to previous training loads, especially if you've been focused on base training during the winter. For some, it's also a way to "shake off the cobwebs" and transition out of winter hibernation.
#4 Psychological Preparation
A test workout boosts confidence, helping you get used to the pace and effort levels similar to those of a race. Even if the workout doesn't go as planned, the experience will stick with you and help you regroup before your next races.
How to Properly Conduct a Test Workout
To ensure a successful test workout, treat it like a race—at least in terms of preparation and organization. Here are the key factors to consider:
Preparation for the Workout
- Workout Plan in Your Calendar: This could be a timed run (e.g., 5 or 10 km) or a run at a specific effort level (e.g., 30 minutes at race pace).
- Choose the Right Course: Opt for a flat route with minimal obstacles. Ideally, it should be a familiar training or race location.
- Rest Before the Workout: Reduce your training load 1–2 days prior to the test workout to ensure you’re fresh.
- Proper Nutrition: Stick to your usual diet the day before and avoid heavy or unfamiliar foods.
- Supportive Friends: Invite friends to join or support you during the workout. They can run alongside you at their own pace or cheer you on—it’s a great morale booster.
Warm-Up
Spend 15–20 minutes warming up. This typically includes light jogging, dynamic stretches, and running drills. The goal is to warm up your muscles, stimulate blood circulation, and prepare your cardiovascular system for the effort ahead.
Main Block
Run the distance or time segment at your target intensity. For example:
- Distance-Based Format: Cover 5 or 10 km at your race pace.
- Intensity-Based Format: Run for 20–30 minutes at 80–90% of your maximum effort (threshold pace).
In the OMY! Sports app, your training assignments will include pace recommendations for your test workout. Try to stick to these or consult your coach. Use a watch with a heart rate monitor and GPS to track your pace and heart rate.
Cool-Down
After the main block, jog lightly for 10–15 minutes and do static stretching. This will help your body process lactic acid and reduce muscle tightness in the following days.
Analyzing Results
If you use a watch and compatible apps supported by OMY! Sports (e.g., Garmin, Polar, Apple Watch, Strava), log the main block as a separate workout. If you don’t use a watch, manually record your results in the Training section of the app. Key metrics to note: distance, time, heart rate (at the finish), and how you felt during the run.
To adjust your training paces, enter the test results in the My Level section of the Settings.
Key Factors to Consider
- Perceived Effort and Comfort: Assess how well you maintained the target pace and how it felt.
- Pace and Stability: Aim for consistent pacing without significant slowdowns.
- Heart Rate Zones: Ensure your heart rate stayed in the desired range and analyze how quickly it recovered after the run.
Common Mistakes to Avoid
- Overexertion: A test workout shouldn’t be as exhausting as an actual race.
- Skipping Warm-Up and Cool-Down: This increases the risk of injury and reduces workout efficiency.
- Poor Route Selection: Route characteristics, such as hills or sharp turns, can significantly affect your results.
- Lack of Analysis: It’s not enough to just complete the workout—you need to extract meaningful insights to adjust your plan.
Final Thoughts
A test workout is not just a “practice race”; it’s a purposeful tool that helps you approach the running season more thoughtfully and increases your chances of successful performances.