Simple Running Workout to Improve Your PT Test Times (No Track Required)
“Maximal Aerobic Speed,” or MAS, is the fastest you can run while still relying on oxygen to produce energy. Increasing this speed is important for all distance running but especially 1.5 and 2 mile runs.
Interval training is an important component of a good running program, but we don’t all have access to a track or a nicely measured area to run. The treadmill isn’t a great option unless it’s all you’ve got.
So what do?
One of my favorite workouts to improve MAS is the Eurofit protocol. This takes a bit of math to figure out on the front end but is really easy to implement and produces dramatic results. When we lift weights, we know how much weight is on the bar. Similarly, we need to make sure you run at the correct pace to make improvements without overtraining.
You can do all of your intervals in a parking lot, field, driveway, or sidewalk, all while training at a precise intensity to increase results and not waste time.
Here’s what to do. First, we need to figure out your pace and distance.
Run as far as you possibly can on a flat course in 6 minutes. This is a run to exhaustion. You do need a way to measure this distance, either on a track or on the street using GPS. There are free smartphone apps that will do this for you if you don’t have a smartwatch. Record this distance.
When you’re done puking, convert this distance to feet per second. Google will convert distances to feet for you. Once you have the distance in feet, divide it by 360 to get ft/sec.
This number is your maximal aerobic speed, or MAS. Now we can build a workout to improve it.
First, multiply your MAS by 1.2.
Next, multiply that result by 15. That’s how far you’re going to run your intervals (in feet).
Pace off a course equal to that many feet. You can do it as a straight course, or you can cut it in half and do a shuttle run. I prefer doing it as a shuttle run with one turn. So if I needed to run 200 feet, I’d just pace off 100 feet and run it both ways.
I know all this math is confusing, so here’s an example.
Let’s say I ran exactly one mile in 6 minutes. One mile = 5280 feet. Divide that by 360 and we get 14.67 feet per second.
14.67 feet per second multiplied by 1.2 is 17.6 feet per second.
17.6 feet multiplied by 15 is 264 feet.
264 feet is the distance I’ll need to run in each 15 second interval. I can run that in a straight line, or I can run half the distance (132 feet), turn, then run back to the starting line.
Now you’re ready to train. Here’s the workout:
Run the course in exactly 15 seconds, no faster or slower. It’ll take a few tries to pace correctly.
Rest 15 seconds.
Repeat 9 more times for 10 total reps (5 minutes total of 15 seconds of running, 15 seconds rest). That’s one set.
Rest 3 minutes, then do a second set of 10 repetitions.
Done.
Over time, work your way up to 8- or 10-minute long sets. You can do this 1-2 times per week, in addition to your longer distance running. Retest your 6 minute run distance and/or your PT test every 6-8 weeks as your speed improves.
Putting together a tactical fitness program is tough. There are a lot of variables, needs, and individual differences between tactical athletes. My 10-8 training programs are built to help you succeed with your tactical fitness goals, regardless of ability level or available equipment. 10% of all proceeds are donated to help first responders in crisis.
If you’re looking for a fitness trainer in the Mt Juliet/Hermitage/Nashville TN area, online fitness training, or just need some advice to get your fitness program started, contact me