Endure IQ Critical Running Speed Calculator

I talk a lot about physiological profiling, and how getting tested in an exercise physiology laboratory can be really helpful for refining your training. However, I also know that many athletes do not have access to exercise physiology labs for this testing.

Accordingly, I’ve put together a couple of calculators on the Endure IQ website that you can use to get decent estimates of things like intensity thresholds using easy-to-access field test data.

In this section we are going to talk about the metabolic calculator. I’ll walk you through how to perform the field tests to get the necessary data. But we also include calculators for fat metabolism/lactate thresholds, critical swim speed and functional threshold power.

Field test estimate of critical run speed: 5-km time trial

Our running field test is a 5-km effort – how fast can you complete 12.5 laps of 400-metre athletics track, although you can also complete the on your favourite flat running route. If you’re lucky enough to have a fast park run near you, this would be best way to get this done. And of course, the extra competition pushes you towards a faster time.

Again, having a good idea of approximately how fast you expect to run is helpful, to ensure you pace the effort correctly. Therefore, again I recommend completing a familiarisation effort if you have never completed a 5-km race before.

Here’s your protocol:

1. Perform a warm-up. This should have you ready for action, but not fatigue you. I recommend no more than ~15-20 minutes. Over the first 10 minutes, build up from a very low power to something of a more moderate intensity. I then like to perform a series of ~10-20 second openers with quicker leg turnover, with ~40-50 seconds of easy jogging between.
2. Complete your 5-km effort. Make sure you have an accurate measure of distance. It’s more important that you can see distance completed/remaining than time here – as the effort finishes when you have completed five kilometres.
3. Make sure to complete a cool down.
4. Your performance measure is the time it took you to complete the five kilometres.

Once you have the 5 km time, go for the Endure IQ Calculator to and enter your 5 km time to get you critical running speed in minutes per kilometre.