Why Everyone Should Know Their Benchmark Times
Why Everyone Should Know Their Benchmark Times
Benchmarking is a great way to measure your progress. It helps you identify areas where you need improvement and it gives you some idea how much time you have left before reaching your goals. There are many ways to benchmark and there are different types of benchmarks. For example, one type might be aerobic endurance or anaerobic capacity (both of which are measures of fitness). Another type of benchmark might be strength or power output.
Some benchmarks are based on specific events like running a marathon or lifting weights. Other benchmarks involve measuring something else like the number of steps taken during exercise or the amount of calories burned while exercising.
The best thing about benchmarking is that it provides you with useful information. You don’t have to guess at what your current level of fitness is because you can see exactly how far away from your goal you are. If you want to improve your aerobic endurance, then you could use a treadmill or stationary bike to test out your aerobic endurance.
In your program, you may have set goals for yourself. For example, you want to run a 5k in less than 30 minutes. That is your goal and it’s far enough in the future that you can’t just guess when you are going to achieve it. If you know that right now you can run 1 mile in 10 minutes, then it would take you 4 weeks to reach your goal of running a 5k in less than 30 minutes.
Why not make a weekly goal for yourself?
Maybe your weekly goal should be to lower your mile time by a few seconds. If you know that you can run 1 mile in 10 minutes right now, then in 4 weeks you could run it in 9 minutes or less.
You’re probably wondering how you can keep track of all this. Well you can do it with a stopwatch or apps on your phone or you can use a method that I prefer and that is to write everything down. The act of writing things down makes you more accountable for your actions and it also makes it easier to keep track of everything.
So let’s say in 4 weeks you have run 2 miles in 18 minutes. In another 4 weeks after that one, you run 2 miles in 16 minutes. In another 4 weeks you run 2 miles in 14 minutes. In the final 4 weeks of that cycle (8 weeks total), you run 2 miles in 13 minutes. That is an overall time decrease of 3 minutes and 48 seconds in 8 weeks!
But what if instead of lowering your mile time by a few seconds every week, you only lowered it by a few seconds every 4 to 6 weeks?
In 4 weeks, you lower your mile time from 10 minutes to 9 minutes. In the next 4 weeks, you lower your mile time from 9 minutes to 8 minutes. The following 4 weeks you lower your mile time from 8 minutes to 7 minutes. The final 4 weeks of that cycle (another 8 weeks) you lower your mile time from 7 minutes to 6 minutes. That is an overall time decrease of 5 minutes and 24 seconds in 16 weeks!
So you can see that the same results were achieved in half the time! The important thing is to make weekly goals for yourself and then hold yourself accountable for reaching them. You may think, “I’ll just do it tomorrow” but this is something that you really have to work on every single day. You’ll never reach your goals if you don’t practice on a regular basis.
Running is just one example of something that you can do with this method. You can use this for anything!
Want to learn to play the guitar?
Set a weekly goal for yourself and lower the amount of time it takes you to play a certain song.
Always wanted to get good at playing soccer?
Lower your mile time or some other type of goal for yourself. The important thing is that you make weekly goals and lower your time every single week!
My Progress Report
I’m going to be using this method from now on. If I ever have trouble later on, I will write a follow-up article about it. So far though, this is working really well for me! I encourage you all to try it out and stick with it, because this really does work. Enjoy your weekend and good luck on your goals!
I hope you have enjoyed reading about my experience with the Weekly Decreases method. If you try it out for yourself and have any success with it, I encourage you to write a comment of your own below! Sharing your experience could really help someone else out.
Thanks for reading and have a great day!
This is part of a series of articles on how to increase your speed, stamina, and agility for parkour. Feel free to browse the other articles in this series!
How to Increase Speed, Stamina, and Agility for Parkour – Introduction
How to Prevent Wrist and Hand Injuries When Doing Parkour
How I Increased My Vertical Jump By A Whole Inch In One Month
How to Climb Better For Parkour
How to Improve Your Agility With Parkour
How to Practice Parkour Safely
Preparation For Your First Parkour Meet
Routine For Effective Parkour Training
How To Warm Up For Parkour
How I Improved My Balance For Parkour
How To Train For Parkour Alone
How To Train Your Grip For Parkour
How To Train Your Balance For Parkour
The Importance of Pull Ups In Parkour
Sources & references used in this article:
- Three things everyone should know to improve object retrieval (R Arandjelović, A Zisserman – 2012 IEEE Conference on …, 2012 – ieeexplore.ieee.org)
- War of the benchmark means: time for a truce (JR Mashey – ACM SIGARCH Computer Architecture News, 2004 – dl.acm.org)
- Benchmarks for science literacy (American Association for the Advancement of Science – 1994 – books.google.com)
- Framing health messages for adolescents: should we use objective time periods, temporal benchmarks, or both? (MT McKay, JC Cole, HR Sumnall… – Journal of Youth …, 2012 – Taylor & Francis)
- De novo genome assembly: what every biologist should know (M Baker – Nature methods, 2012 – nature.com)