Ruffier-Dickson test

This article is part of stage 2 of marathon preparation.

Before embarking on any training program, it is useful to assess one's fitness level, which is the purpose of this test.

It takes approximately 10 minutes to complete.

Ruffier-Dickson test :

The Ruffier-Dickson test (named after its authors) consists of three steps:

After lying down calmly for about 5 minutes: take your pulse (P1)
Perform 30 complete squats with your arms stretched out and feet flat on the ground, in 45 seconds.
Take your pulse immediately after (P2)
Lie down again and take your pulse 1 minute after the end of the exercise (P3)

Ruffier index = (P1 + P2 + P3) - 200 / 10

The Ruffier index is interpreted as follows:

Close to 0: Excellent

Between 0 and 3: Very good

Between 3 and 8: Good

Between 8 and 15: Average

Between 15 and 20: Poor

Pace Chart - Split Times

On same subject

Marathon programms and training plans

Aiming to run a marathon is an admirable goal.

Here are some tips to prepare yourself as best as possible and finish YOUR marathon according to YOUR abilities.
Running a marathon can take 2 hours and 30 minutes or 6 hours.

Knowing where you stand is something you can do to avoid mistakes.
Then you can choose the Marathon training plan that suits you and go for success.

Determining your objectives

An objective is determined based on your own abilities, and this can be calculated:

Step 1 : Determining your marathon objective

• How to prepare your running objective using the VMA test or the Yasso test.
Once this step is done, it is important to understand how to prepare yourself and avoid injuries.

The Preparation

• Marathon Preparation
"Approaching a marathon without preparation is inhumane"
Here is an example of a process and preparation to start a marathon with serenity and finish the race satisfied.

• Marathon Split Times
Table according to paces from 10 to 20 km/h.

• Stretching
The visual plank of stretching exercises to recover well from your training.

Marathon Training

After understanding how to run a marathon and determining your objective, the training can begin!

Step 2: Marathon training with a plan

• Measure your fitness level with the Ruffier-Dickson test

• Fitness program or how to be ready to start a marathon training program.

• To know how to train, it is interesting to calculate your Training heart rate zones.

• To understand how to work, here is a marathon training plan: Commented example of a marathon training program