No matter how well your training may be going, you could doubt your capacity to hit your goal time on race day. How can you be extremely confident that your hard work is paying dividends? The answer is a benchmark workout, which is done a few weeks before your race day.
Having the ability to predict your time has many possible benefits, including improved mental preparation, informed goal setting, nutrition planning as well as fluid planning. However, marathoners aren’t the only runners who are able to benefit. There are workouts which you can do before your 5K, 10K or half marathon. These workouts give you a good indicator of what you’ll be capable of on race day,’ he says.
There are also straightforward formulas which don’t involve a workout that can give you an idea of your race potential. Most runners’ paces decrease by about four seconds every single 400m as they move up from one race distance to the next. For instance, a 25-minute 5K equates to 120 seconds per 400m. Making use of the four-second rule, this translates to 124 seconds per 400m for 10K (a time of 51:40), or 128 seconds per 400m for a half marathon (1:52:00).
How To Perform This Fitness Test
Follow the instructions below and then mark your results in a notepad. Focus on the sections which you score fair or lower for between six and eight weeks. Then retest yourself in order to see how much you’ve improved. You will need to have access to a treadmill, a step, a yoga strap or belt. You’ll also need a stability ball, dumbbells and a track or 400-metre straightaway.
Core Strength
A strong core—the muscles in your abdominals, back as well as glutes—gives you stability, power, and endurance. If your core muscles are not able to support your pelvis, it will drop, which causes your hips, knees, and ankles to lose proper alignment. When this happens, you can’t absorb forces appropriately, and your muscles fatigue quickly.
Forearm Plank
- Begin on all fours.
- Drop down onto your forearms with your elbows directly under your shoulders.
- Then step each of your feet back so that your body forms a straight line from your head to your heels.
- Engage your core in order to keep hips level with shoulders and keep your neck relaxed.
- Time how long you are able to maintain the plank with perfect form (don’t let your hips hike up or dip).
Improve It: Hollow Hold to V-Sit
- Lie faceup on the mat.
- Lift head, shoulder blades as well as your feet off floor as you extend arms straight out.
- Your neck should be relaxed and also not strained. This is your hollow hold.
- Next, engage your abs in order to lift chest towards legs as you bend knees so that your body forms a V shape and your shins are parallel to floor.
- Gently lower back down to a hollow hold position. That’s one rep. Do up to 20 reps.
Contact Trifocus Fitness Academy
Want to learn more about exercise? If you do, then you need to do our Personal Training Diploma. Read more about this course by following this link.
