Test how fit you are.

Test how your fitness compares to a footballer (that's if you've got a football pitch handy and a shed load of cones!) 😉

The 4-Minute Drill (Aerobic)

WHAT TO DO:

Use cones to measure out a distance of 100m (the approximate length of a full-sized football pitch), with cones placed at regular 10m intervals. Run up and down the full 100m line as hard as you can for four minutes, and measure the total distance you cover. Rest for two minutes then repeat the exercise. Now work out your average distance per set by dividing your combined distance over the two sets in half, and check your times against the chart below.

HOW YOU RATE:

Sunday League footballer = 1000m

Good amateur footballer = 1100m

Championship footballer = 1200m

Premier League footballer = 1300m+

Horrible 100s (Anaerobic immediate / Phosphocreatine)

WHAT TO DO:

Measure out a distance of 100m (the approximate length of a full-sized football pitch) and sprint the distance as fast as you can. Repeat this 6-8 times in a set, with 40 secs rest in between each repetition. Measure your time for each rep, then add the times together and divide by however many reps you completed in order to work out your average time per 100m. If you choose to do a second set, allow 2-3 mins of recovery first.

HOW YOU RATE:

Sunday League footballer = 18 sec/100m

Good amateur footballer = 16 sec/100m

Championship footballer = 14 sec/100m

Premier League footballer = 12 sec/100m

Napalm Shuttle (Anaerobic short-term / Lactate)

WHAT TO DO:

Set up a 25m shuttle-run course with cones every 5m. Perform shuttle runs (run to the first cone and back, then run to the second cone and back etc) for 30 secs and record the total distance covered. Repeat the shuttle run six times with 30 secs recovery in between each set. Divide the total distance covered by the number of sets performed to work out your average distance covered.

HOW YOU RATE:

Sunday League footballer = 90m

Good amateur footballer = 100m

Championship footballer = 110m

Premier League footballer = 125m

[Realfoodieclub Graduate10]

I don't think I want to know my answer hehe. At school I was always put in the goal of any activity as I was the tallest and biggest in the glass, I am Sure they thought I filled in more of it and I hated running with avengence then. I like the thought of tests that you can get better at. I would of loved to of done something like this before c25k and then now I'm sure I would see a massive difference.

[Hidden in reply to Realfoodieclub]

Apart from it sounding a bit hardcore I'd love to have done it before and after to. I'd liked to have done it at school to. But I might have a go at the shuttle run that sounds like fun. No cones so will have to use any old marker.

[Oldfloss Administrator 60minGraduate in reply to Hidden]

I was a sprinter at school and fast... but that was so long ago... maybe it will all come back to me ?

[davelinks Graduate10]

My friend at age 59 can run 5km in 26 mins regularly. I can't get anywhere near that, not that I'm too bothered at age 61, but am faster than her in a 100m sprint...

[Oldfloss Administrator 60minGraduate in reply to davelinks]

I run 5K at 30 mins at least once every week.. and I am OLD, OLD, OLD!!!!!!!!!! Tee hee...

My other runs...well, anybody's' guess!!! I am going to try this sprint idea on my big flat field stretch... using small garden canes... this could be fun!!!!

[davelinks Graduate10 in reply to Oldfloss]

Hey you!😀 Old?! What is that!😊

I don't make a habit if sprinting floss, it was just a sprint excercise we did on our Sunday morning group meeting led by the organiser, but seemed to prove that some are better sprinters than some distance runners...and vice versa..😊

[Oldfloss Administrator 60minGraduate in reply to davelinks]

Sounds great fun!!!

[Oldfloss Administrator 60minGraduate]

This looks fun.... I am going to give this a go... I have no football field, but I have a cunning plan for a flat track stretch of field ( deserted).. tape measure... and a load of small chopped off garden canes!!!

Mind, I will have to walk it all through first... watch this space...

[Hidden in reply to Oldfloss]

haha would love to know how you get on. i'm going to try the shuttle run on our playing fields with little plastic cups as markers

[Oldfloss Administrator 60minGraduate in reply to Hidden]

Good plan!!!

Never thought of plastic ups.. lighter.. would fit in my small back pack! Hmmm but... if it is windy...what fun.. running exercise, chasing all the cups

[Hidden in reply to Oldfloss]

good point! we could do with some of that white spray the refs use in football matches - x marks the spot ha ha