Fartlek is speed training at your own pace. It is intuitive, free-form, without prescribed distances or speeds. You can run according to how you feel on that day, at that moment. Fartlek is speedwork but it can be playful and creative.

Variations include hill fartlek and timed segments.

See more definitions in the Definitive Guide to Running Terms.

Running LSD means that you’re running aerobically, that is, your body is getting sufficient oxygen. The objective of these runs is to build blood volume and to increase muscle strength, endurance, and aerobic fitness. As you run, you put your body under stress, and body cells are destroyed. During the 48 hours after your runs, your body reacts to the stress by rebuilding the body cells, and the end result is that you’re stronger than you were before.

By gradually extending LSD runs, you train muscle cells to expand their capacity to utilise oxygen efficiently, sustain energy production and, in general, increase their capacity to get you further down the road.  The continued increase of the distance of long runs extends the reach of blood artery capillaries to deliver oxygen and improves the return of waste products so that the muscles can work at top capacity.  LSD runs improve the muscles response to speed training and racing.

See more definitions in the Definitive Guide to Running Terms.

Anaerobic exercise is used by athletes in non-endurance sports to build power and by body builders to build muscle mass. Muscles trained under anaerobic conditions develop differently, leading to greater performance in short duration, high intensity activities, which last up to about 2 minutes.

One of the main purposes of speedwork is to give you anaerobic experience in measured doses, if you follow it with sufficient rest, you’ll train your body to deal with oxygen debt.

See more definitions in the Definitive Guide to Running Terms.

The outcome is based on how far the tested person ran, their age and gender.

An advantage of the Cooper test is that large groups can be tested at once. Also, it is a very cheap and simple test to perform.

Equipment Required

To conduct the Cooper test, you will need:

• Flat oval or running track
• marking cones
• recording sheets
• stop watch

Test Procedure

Place markers at set intervals (every 100 metres, for example) around the track to aid in measuring the completed distance. After a 15 minute warm up, participants run for 12 minutes, and the distance covered is recorded. Walking is allowed, though the participants must be encouraged to push themselves as hard as they can.

Scoring

There are several equations that can be used to estimate VO₂ max (in ml/kg/min) from the distance score (a formula for either kms or miles):

VO₂ max = (35.97 x no of miles ran in 12 mins) – 11.29.
VO₂ max = (22.351 x no of kilometers ran in 12 mins) – 11.288

For adults over 20 years of age

Compare your results with the table below:

For experienced athletes

Compare your results with the table below:

Regular Assessment

The Cooper test can be used to monitor the development of an athlete’s aerobic endurance and to obtain an estimate of their VO₂ max. Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

See more definitions in the Definitive Guide to Running Terms.

You are running aerobically when you run slowly and comfortably and do not exceed the pace or distance for which you have recently trained. Here your muscles are strong enough to carry the load and there is enough oxygen available from the blood stream. The few waste products that are produced are easily taken away in the blood before building up and obstructing muscle function.

See more definitions in the Definitive Guide to Running Terms.