Want to ace the test?

Whether it’s a practice or official test, we can help.

1.  6 WEEKS BEFORE YOUR TEST – You should already be training on a regular basis, at least 3 times per week, training 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 as well. Walking while at work does not count! These tests are MUCH HARDER than you think! 
2. Wear clean & dry running shoes with good tread for your testing session. Make sure they fit well and are not loose or slip on style shoes (Skechers, Vans etc.) Shoes with worn out treads or that have excessive dirt embedded in the soles reduce traction for the pulling and pushing phase of the test.  Good footwear is VERY important!
3. Get a good nights’ sleep – Ensuring you are well rested and your muscles have had time to relax is important in achieving top performance. DON’T WORK NIGHT SHIFT the night before your test!!
4. BE ON TIME!!! Late comers are NOT ADMITTED (even if you’re 5 minutes late!) You will forfeit your booking and have to pay again.
5. SPECTATORS ARE NOT PERMITTED – Leave your families, spouses, co-workers and friends at home.
6. TESTING RUNS THE ENTIRE TIME listed on your booking. Do not arrive late or plan something before the end time (shifts for work, appointments etc.) Be prepared to stay for the full duration or you may not get time to run or your certificate at the end if you pass.
7. Visualization can be effective for this type of testing as well. Visualize each section of the test and see your self being successful at each stage. Take a few deep breaths between each visualization and commit to memory that feeling of success.
8. Nutrition is a key component for this type of testing.  3 days prior to the test, begin carb loading (this does not mean gorging yourself on pasta and rice). Carb loading will leave your body well hydrated and fueled come test day so that you will be able to finish the test feeling strong. HYDRATE!! A minimum of 3L of water each day for 3 days before your test to prevent that awful dry mouth feeling.
   • The Night Before: Don’t stuff yourself. Dinner should be relatively small, but carb heavy. Eat a bit earlier so you have lots of time to digest. You want to wake up test day hungry and not full from the night before. 
   • Test Morning: Have Breakfast. Three hours before the start, eat 150 grams of carbs, like a banana and yogurt or sports