Test your weekly progress!
Step 1 - Design or select an uninterrupted and repeatable testing choice.
◦ E.g. An outside testing choice;
◦ A flat, out and back course would be best.
◦ Define the exact start & finish of your course.
◦ The distance is irrelevant, so a GPS is not required but can offer useful data.
◦ While holding and policing your DTI you should aim to finish Day 1 - Test One within 30-50 minutes. (E.g 35.45).
◦ Remember, whether walking or running, you are racing (yourself). However, you’re not permitted to exceed your DTI!
E.g. An inside testing choice;
◦ Treadmill – Fix the gradient on 1%, hold your DTI, and stop the stopwatch when you reach e.g. 5km, or, alternatively, record your distance after 35 minutes e.g. 4.7km.
◦ Remember your ‘improving’ goal will be to either complete 5km faster or cover a greater distance in 35 minutes.
◦ You could even use calories burned in x -minutes as your gauge. As the weeks pass, you’re looking to burn more calories at your DTI within the same time.
Step 2 – Fire up your Heart Rate Monitor, and course know your DTI ceiling.
◦ Know your intensity limit in beats per minute; eg. 141.
◦ Programming an alarm signalling you're over your DTI is a good idea.
Step 3 - Start your stopwatch.
◦ Push as hard as you can, but NEVER exceed your DTI.
Step 4 - Stop your stopwatch at ‘your’ defined finish line.
◦ Save your exact finishing time.