Imagine you’re about to embark on a journey. Before hitting the road, you check your destination and where you’re starting from. Well, in this analogy, your destination is your marathon, your path is your training, and your starting point is your current physical condition. To determine the latter, testing will be your great ally in revealing specific details and information. With this data, your coach can design the best course of action. Before you begin your marathon training, it’s essential to grasp the importance of testing. Testing plays a pivotal role in ensuring that your training program is customized to your unique requirements, ultimately leading to a more successful and fulfilling marathon experience.

Effective Progress Tracking:

Regular testing throughout your training program enables accurate progress tracking. By comparing your initial baseline with subsequent test results, you can gauge how far you’ve come and whether you’re on track to achieve your goals. It also provides an opportunity to make adjustments if you’re not making the desired progress.

Establishing a Baseline:

One of the primary purposes of testing is to set a starting point for your current fitness level. This baseline assists you in identifying your strengths and weaknesses, enabling you to create a training plan that  addresses your individual needs. By understanding where you stand initially, you can set achievable goals and effectively monitor your progress.

Customized Training Plans:

Generic training plans may not suit everyone. Testing aids in personalizing your training regimen. For instance, if your test results reveal excellent endurance but a lack of speed, you can adjust your workouts accordingly. This customization ensures that you concentrate on the areas that need the most improvement.

Effective Progress Tracking:

Regular testing throughout your training program enables accurate progress tracking. By comparing your initial baseline with subsequent test results, you can gauge how far you’ve come and whether you’re on track to achieve your goals. It also provides an opportunity to make adjustments if you’re not making the desired progress. What are the tests we use in the Desert Shield Running Program, and why are they important?

Maximum Aerobic Speed (MAS) Test:

The Maximum Aerobic Speed (MAS) test is an evaluation in which runners run at maximum intensity for 5 minutes to determine the athlete’s VO2 max level. In this test, the distance they can maintain during that period is recorded. With  this data, the maximum aerobic speed is calculated.

Anaerobic Threshold Test:

The Anaerobic Threshold test is an assessment that establishes the point at which a runner transitions from predominantly aerobic effort to anaerobic effort. This point is crucial for determining training zones. The test is conducted by gradually increasing exercise intensity until the runner reaches a distance of 10 km, at which point their body begins to accumulate significant lactic acid. The speed or pace at this point is used to define training zones, such as the aerobic zone, the threshold zone, and the anaerobic zone.

Utility in Determining Training Zones:

These tests are fundamental for establishing personalized training zones. Maximum aerobic speed is used to define the aerobic training zone, while the anaerobic threshold is used to delineate the threshold training zone and the anaerobic training zone. Each zone serves a specific purpose in training, from building endurance to developing speed and power. By knowing these values, runners can optimize their training plan and efficiently achieve their goals. It’s important to note that these tests should be conducted under the supervision of a sports professional or coach to ensure accurate measurement and proper interpretation of the results.