After a 20min warm up, followed by a 2min recovery, run for 20min on a flat course (stadium is the preferred choice). Begin the test at a high, but somewhat conservative effort. You should feel as if you could go much faster. The most common mistake athletes make when doing this test is starting out too fast because it feels so easy for a few minutes. The first 5 minutes should feel relatively easy. After every 5 minutes, decide whether you should go somewhat faster or more slowly for the next 5 minutes. These changes should be slight.