Test 1 -Shuttle Run- Speed & Endurance
Put a cone down (on a level surface) as a starter marker and then place five cones in a line with a distance of 5 yards between each cone. Run from the starter marker to the 1st cone and back, and then to the 2nd cone and back, 3rd cone and back, 4th cone and back, 5th cone and back. It is a continuous sprint!
- Time Limit: 30 seconds or less Rest period: 30 seconds
- Repetition: 6 sets 30 seconds on/30 seconds off
- Workload: 150 yard each shuttle run
- Total Time Duration: 6 mins
Fitness Guide:
- If you cannot make 3 shuttles in the time limit you have serious fitness problems
- 3 shuttles completed = average level of fitness
- 4 Shuttles completed = good level of fitness
- 5 Shuttles completed = very good level of fitness
- 6 Shuttles completed = excellent level of fitness (you are a champ!)
Test 2 - Stamina Run2 miles in 12 min (either at a running track, at a park, on a trail, or on the road)
8 laps of a standard running track (400m each lap), 6 min/mile (1:30min/lap) pace
Fitness Guide:
- If you run 2 miles in 12mins or less your level of fitness is good
- If you run 2 miles 12:01-12:30mins your level of fitness is decent, but you must work harder to improve your stamina
- If you run 2 miles in a time greater than 12:30mins an you have problems with your fitness
Test 3 - Track test 1- Interval & endurance training - 3* 400m (each 400m in 1:12min or less)
- 3*300m (each 300m in 55 sec or less)
- 3*200m (each 200m in 35 sec or less)
- 3*100m (each 100m in 15 or less)
Starting with the set of 400m, sprint 400m within time limit, then walk 100m, repeat run, once you have completed the 400m set, walk 100m and proceed onto 300m…continue until you have completed all sets from 400m-100m. Remember to walk 100m after each run.
Workload: 3,000m
Total Time Duration: approx 20 mins
Fitness guide: - If you cannot complete the 400m section you have a serious problem with your fitness
- If you can complete the 400m section but not the 300m section your level of fitness is below average
- If you can complete the 400m & 300m sections you are in decent shape
- If you can complete the 400m, 300m & 200m sections you are in good shape
- If you can complete the 400m, 300m, 200m & 100m sections you are in great shape!
Test 4 - Track test 2 - Interval & Stamina training - Run 1 mile in 5:30min, one-minute rest
- Run ½ mile in 2:45min, one-minute rest
- Run 400m in 1:15min, one-minute rest
- Run 200m in 35 seconds, one minute rest
- Run 100m in 15 seconds………Finished!
Workload: 3100m
Total Time Duration: 14:15 min
Fitness Guide: - If you cannot run 1 mile in 5:30 or less you are in bad shape
- If you cannot complete the ½ mile run your level of fitness is below average
- If you can make the 1mile & ½ mile run but cannot make the 400m run you are in decent shape
- If you can complete the 1mile, ½ mile & 400m runs but you cannot complete the 200m you are in good shape
- If you can make the 400m, 300m, 200m runs but you cannot make the 100m you are in very good shape
- If you can complete the test your level of fitness is GREAT!
Your goal is to reach at minimum the good shape level for each of these tests. |
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