“When do I start?”
AT LEAST 6 WEEKS PRIOR! You should start training on a regular basis at least 3 times per week. This should include both your anaerobic and your aerobic cardiovascular systems with combinations of sprint training, endurance-based runs and weight training.
Leg strength, core strength, and upper body strength are all important – be sure you are training these specific areas. Walking while at work does not count! These tests are MUCH HARDER than you think!
Preparation is Key
Ensuring you are well-rested and your muscles have adequate time to recover is essential for achieving optimal performance. A full night’s sleep allows your body to repair, restore energy, and prepare both mentally and physically for testing.
Avoid scheduling a night shift immediately before your test.
Proper nutrition is essential for fuelling your body & strong test-day performance. Light carb loading 3 days prior—aim for at least 3L of water daily to avoid fatigue and dry mouth.
Night Before: Small dinner but carb-focused and eat early so you wake up hungry, not full.
Test Morning: Eat breakfast approx. 3 hours before the start. Aim for 150g of carbs, such as a banana with yogurt or a simple sports snack.
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Wear clean, dry running shoes with solid tread and a secure fit. Avoid loose or slip-on styles (e.g., Skechers, Vans). Worn or dirty treads reduce traction during the push/pull phase. Appropriate footwear is essential for safety and performance.
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Arrive on time. Late participants will not be admitted under any circumstances—even a five-minute delay will result in forfeiting your booking and requiring a new payment.
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Spectators are not permitted. Please attend your session alone; family members, friends, spouses, and co-workers must remain off-site.
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Testing runs for the full duration indicated in your booking. Do not arrive late or schedule commitments beforehand. If you leave early or are unavailable for your turn, you may not be able to complete your run or receive your certificate.
Use visualization to support your performance. Mentally walk through each stage of the test, imagining yourself completing each section successfully. Take a few deep breaths between visualizations and reinforce that feeling of confidence and success.
