![]() A 10K race – as well as the test described above – is only suitable for healthy runners. That way, you can rule out any risk factors. ![]() But, generally, getting a medical checkup before you start training for a race is a good idea. This test does not require much time you can do it almost anywhere, and it provides you with all the information you need for your next race. Therefore, it should only be used as a training tool when there is no other option for monitoring your performance ( e.g., for running hills). But remember that your heart rate can fluctuate significantly for the same activity based on the time of day. Of course, you can also wear a heart rate monitor during the test to determine your working heart rate on that day. If you divide your 5K time by five, you will find your individual anaerobic threshold pace. Depending on the weather and the ground, you can also run barefoot on the grass for five minutes.
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