The 3-min all-out exericse test
I use the 3-min all-out exericse test, were you run in an all-out effort for 3-min. By doing this I will get all the information from you that is needed to estimate your performance best times as well as deriving at specific interval times individualised for you. The literature has shown that prescribing intervalls from this test will allow you to have your own target times throughout each intervals (this can be done for teams as well when all athletes run at diffrent speeds), and by doing this allows you to increase your critical velocity within just a few sessions = faster performance best times at various distances.
The critical velocity separates power outputs for which exercise tolerance is predictably limited and is defined as the greatest oxidative metabolic rate that can be sustained without depleting D′.
An example on how your performance estimates and exercise program could look