e.g. Strava, Garmin, Map My Run, etc...
The PFT Three-Mile Run Test is a running field test for aerobic fitness. Participants are required to run as fast as possible over the distance. This test forms part of the US Marine Physical Fitness Test (PFT), performed by US Marine personnel every six months.
Run 3 miles best effort for time.
To ensure that participants don't just run down a big hill to get a good time/distance, you are required to finish your run roughly in the same place in which you started. You can achieve this by running a looped route or running out half way, turning around, and heading back to the starting position.
You anaerobic threshold heart rate is found between the 80%-90% of your max heart rate. It is the heart limit in which you body can no longer fuel itself with oxygen and switches to burning glucose fuel stores within the body. Hence the world 'anaerobic', meaning 'without oxygen'. You should only be able to sustain this heart rate for around a 3 mile distance, which makes it a perfect heart rate zone to aim for when attempting this challenge.
Calculate the 80% and 90% ranges of your max heart rate that was discovered in week 1 and try to keep your heart rate in this range when completing the challenge. You should find that this provides you with the perfect pace to hold around the course without fading.
Before submitting, please make sure you have ready:
Found on your purchase confirmation email
Acquiring a Weblink
Unfortunately, we do not yet have the technology to allow you to directly upload your evidence, so in order for you to submit your evidence we require you to submit a weblink to such evidence. There are a number of ways to get a weblink to your evidence, you can either:
This is a brutal physical challenge for which you are responsible for your own health and safety. It is imperative that you read through, understand and follow our health and safety guidelines before you embark on your challenge attempt.
If you have any questions or queries please do not hesitate to get in touch.
It is highly recommended that you complete the challenge within 7-days of its issue, however, we will accept submissions right up until 7-days after the end of the series. We will not accept submissions after this time.