Stop guessing
your training paces.
Generic pace charts are built from someone else’s fitness. This free guide walks you through a field test you can run this week -about 40-45 minutes door-to-door, warm-up and cool-down included -then shows you exactly how to turn the result into your own five training zones, pace and heart rate.
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Why a field test
Your paces, not the internet’s average
Race-time calculators guess at your fitness from an old result. A field test measures where your threshold actually sits today -so every easy run, tempo, and interval session is calibrated to you.
Your real threshold
A single field test you can run this week -no lab, no lactate meter, no guesswork.
Pace and heart rate, together
Five clearly defined zones, worked out both ways, so you can train by whichever number you trust more.
A sheet to log it
Retest every 6–8 weeks and watch your threshold move -often the clearest sign of fitness gained.
Field Test
What’s inside
A field test protocol you’ll actually use
- Exact test setup -terrain, warm-up, pacing cues, and the single biggest mistake most runners make on it.
- The zone maths, worked through -a full example so the percentages actually make sense.
- A printable results sheet -log your numbers and reuse it every time you retest.
- When to retest -so your zones stay current as your fitness changes across a season.
This guide is for general training-planning purposes and isn’t medical advice. If you have a heart condition, any relevant medical history, or haven’t trained hard recently, check with a doctor before attempting a maximal effort test like this one.
Want your zones worked out for you?
Book a free consultation and we’ll go through your training, goals, and where you’re starting from.
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