KONA ENDURANCE — RUN TEST CHECKLIST
Practical coaching adaptation; not a validated combined diagnostic protocol.

Day 1: 12-minute paced maximal run. Record total metres.
Day 4: 6-minute paced maximal run. Record total metres.
Day 7: 3-minute paced maximal run. Record total metres.
Allow 48–72 hours recovery between efforts. Repeat postponed sessions when recovered.

Use the same flat, measured track/loop, shoes and comparable weather.
Warm up 15–20 minutes easy, with dynamic movement and 3–4 relaxed strides.
Recover easily before the start. Start controlled and aim for your best whole-effort distance.
Time exactly the full effort; count laps and the final partial lap. Cool down 10 minutes.
GPS pace/distance can add error. No stops, downhill assistance or short peak pace.
Skip maximal tests while ill/injured; stop for chest pain, dizziness or unusual symptoms.

The 12-minute distance supplies the Cooper population VO2max estimate.
All three distances fit critical speed and D-prime. This is a performance curve,
not a measured lactate threshold. A 20-second sprint and heart rate do not measure economy.
Fuel estimates assume net running energy cost, resting oxygen demand and fuel mix.
No accuracy percentage is promised. Fuel burned is not the amount to eat.

Your old Garmin/TrainingPeaks files use the previous test sequence and are not this checklist.