I’ve worked with several athletes needing to improve their running performance to pass a physical fitness test. You should approach the test day just like a professional runner approaches a race. Here are some key tips for executing your plan once the gun goes off:

1. Know your paces and splits: If you need to run 1.5 miles in 12:00, you have to run 2:00 per lap on a 400m track. You need to know where you are relative to your target split every time you cross the finish line.

2. Run even splits: Once you know your splits, try to run the whole race evenly. Coming through the first lap way too fast, either by accident or because you want to “build a cushion” is a bad idea. You greatly increase the chances that you will prematurely fatigue because you pushed yourself into a pace where the anaerobic energy contribution is too high. If you come through early, gradually work back down to your target pace. If your target race pace is 2:00 per lap, and you finish lap 1 in 1:40, ideally you come through lap 2 at 3:40 or 3:45. Slowing way down just to come through at 4:00 is counterproductive and will make 2:00 laps going forward seem too hard.

3. Ignore everyone else: Some people will be faster than you; some people will be slower than you. Some people will start like maniacs and make you think you should be running with them. Don’t panic and get caught up in someone else’s race. Focus on your own pace and let others do whatever they want to do.

4. Run the inside lane: if your PFT test is on a track, try to run in the inside lane as much as possible. If you run the whole race in lane 2, you will have to run 50 extra meters during a 1.5 mile race. That’s half a straightaway of extra running, or about 15 seconds of extra work at 8:00/mile pace. Don’t do it. If you have to swing wide to pass, get back in lane 1 as soon as possible without cutting anyone off.

-Sam Sharp