Training for an Aerobic Test
At some time, maybe as part of a selection process for an occupation, you may be required to complete an aerobic fitness test, e.g. run 2.4 km in under nine minutes. This article outlines one approach to preparing for such a test.
What is required?
To complete the test, you must have the appropriate general endurance and strength to run for that time and the speed endurance to complete the distance in the required time.
General Endurance
General endurance can be developed by undertaking aerobic work (running, cycling, rowing, etc.) of 35 to 40 minutes. This session should be completed 2 or 3 times a week. One of these sessions should be completed at 60 to 70% maximum heart rate (HRmax) and the others at 70 to 80% HRmax. (See the Heart Rate Training Zones page for details on HRmax)
Strength
The development of strength can be achieved through weight training or circuit training.
Basic Speed
The development of speed can be achieved by running at the required pace over shorter distances (e.g. 200 metres). Having acquired the correct pace, you have to maintain it for the required distance, so we need to develop your speed endurance.
Speed Endurance
Speed endurance can be developed by completing several repetitions of these shorter distances, at the required speed, with a defined recovery between each repetition. This session should be completed 2 or 3 times a week. The total distance completed in these sessions should be approximately the test distance (e.g. 12 x 200 metres = 2.4k).
Undertake the speed endurance sessions in the following sequence:
- 200 metres - 5 minutes recovery between each repetition
- 200 metres - 3 minutes recovery between each repetition
- 400 metres - 5 minutes recovery between each repetition
- 400 metres - 3 minutes recovery between each repetition
- 600 metres - 5 minutes recovery between each repetition
- 600 metres - 3 minutes recovery between each repetition
- 800 metres - 5 minutes recovery between each repetition
- 800 metres - 3 minutes recovery between each repetition
When you can complete the number of repetitions of the required distance in the required time with the given recovery time, move on to the next session.
The speed session calculator below will determine your required pace for 200, 400, 600 and 800 metres and the number of repetitions for each speed endurance session.
Example Program for a week
| Monday | Speed endurance & Strength work |
| Tuesday | 35 to 40 minutes of aerobic work @ 70 to 80% HRmax |
| Wednesday | Strength work |
| Thursday | 35 to 40 minutes of aerobic work @ 70 to 80% HRmax |
| Friday | Speed endurance & Strength work |
| Saturday | 35 to 40 minutes of aerobic work @ 60 to 70% HRmax |
| Sunday | Rest |
The speed endurance and strength work should be two separate training sessions with 2 to 3 hours of recovery.
Every 4th week drop the speed endurance sessions. This objective is to allow your body to recover from the previous three weeks of training and reduce the chances of overtraining and injury.
Free Calculator
- Speed session calculator - a free Microsoft Excel spreadsheet that you can download and use on your computer.
Page Reference
If you quote information from this page in your work, then the reference for this page is:
- MACKENZIE, B. (2001) Training for an Aerobic Test [WWW] Available from: https://www.brianmac.co.uk/testprep.htm [Accessed