Commonly referred to as a BFT or basic Fitness Test, this workout is a simple way to assess your running fitness.

Measure a 1.5 mile course…this workout is best done outside but you can also perform it indoors if you prefer.

Run the 1.5 miles at a steady, easy pace–treat it as your warm up. On completion, catch your breath, perform a few stretches if you wish and compose yourself for the next part.

Repeat the 1.5 mile course but this time run as fast as you can—make sure you time yourself and record your performance for future re-runs.

Cool off with a few more stretches and congratulate yourself on a job well done!