How fit are you?

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How fit are you?

Field test for fitness

Before starting the 12-week programme, it is a good idea to test your level of fitness. The Mark Holroyd field test for fitness provides you with a quick and simple way to determine which training program is most appropriate. The test is for runners of all age groups and level of fitness, and best of all, it only requires a pair of trainers, a watch and a stretch of flat road. The test is essentially a two-mile time trial. You then match your result with the times shown below to find your ideal training category. Later in the training program you can test yourself again to reassess your fitness and gauge what improvements you have made.

Step one: Find a test course.

Measure a two-mile course that's as flat as possible. Try to choose a day when the wind is relatively calm and the temperature is warm but not hot. Conditions are usually more favourable in the early evening.

Step two: Fuel properly

Three hours before the test eat a meal high in complex carbohydrates, for example a pasta dish followed by a banana. Do not eat for at least two hours before taking the test, as there will not be enough time for you to digest the food. If possible, 40 minutes before the test, drink a high-carbohydrate sports drink to stay hydrated.

Step three: Warm up.

For 5-10 minutes, run at an easy pace to warm up the muscles.

Step four: Start the run right.

Avoid the temptation to start off at a very fast pace as this will allow more leg-burning lactic acid to build up and you will have to slow down near the end of the test. Instead, start off at a moderate pace and then build up slowly. Allow at least two minutes to reach top speed. Settle into a steady rhythm of breathing.

Step five: Get an exact time.

Time your two-mile run to the nearest second. Record the weather conditions and your perceived exertion for the test (rated from 1 to 20, with 1 being the easiest).

Step six: Cool down.

Finish the test with an easy run of 10-15 minutes to flush the body of lactic acid. Once you have your time, see what category you fall into.

Fitness test time - Men	Fitness category
Less than 14 minutes	Intermediate
More than 14 minutes	Beginner

Fitness test time - Women

Fitness category

Less than 15 minutes

Intermediate

More than 15 minutes

Beginner

Retest yourself later in the training programme to assess your fitness improvement and to fine tune your training zones. When you do the retest, run the same two-mile course under similar conditions.