Critical Speed Test Protocol with 1200m and 3600m Time Trials

 

Objective: Determine your critical speed using two maximal effort time trials of different distances.

 

Equipment Needed:

A standard 400m track or a flat, accurately measured outdoor course. If using a treadmill, ensure it's calibrated for speed and provides an incline option to simulate outdoor running resistance.

Stopwatch or a GPS running watch to measure time and distance accurately.

Water and snacks for hydration and energy.

Notebook or device to record times.

 

Procedure:

 

Full Warm-Up:

Start with 5-10 minutes of light jogging to raise your heart rate.

Perform dynamic stretches that target your legs, hips, and core.

Complete several strides to get your body ready for a high-intensity effort.

 

1200m Time Trial:

Run the 1200m distance at your maximum sustainable effort.

Aim to complete the distance as quickly as possible.

Record the time immediately after finishing using your stopwatch or GPS watch.

 

Rest and Recovery (30 Minutes):

Take a 30-minute rest period to recover fully for the next trial. For better performance, complete on a separate day

Stay hydrated and have a light snack to replenish energy stores.

Keep moving with light walking or stretching to avoid complete cooldown.

 

3600m Time Trial:

After the rest, run 3600m at the fastest pace you can consistently hold.

Record your time upon completion, just as with the 1200m trial.

 

Cool Down:

Cool down with 5-10 minutes of easy jogging or walking.

Engage in static stretching to facilitate recovery.

 

Record and Analyze:

Note the times for both the 1200m and 3600m trials.

Use these times to calculate your critical speed (distance/time).

 

Treadmill Considerations:

If using a treadmill, set a slight incline (1% to 2%) to better simulate outdoor running.

Ensure that the treadmill is calibrated for accurate speed settings.

Record the treadmill's distance covered or time elapsed for your trials.