Run 3-Minute Kilometres | Kev Stade

Are You Ready To Run 3-Minute Kilometres?

Answer 15 questions so we can measure and improve your:

Speed

Fitness

Consistency

Start The Assessment

Takes less than 3 minutes
Completely free
Immediate recommendations

Who Created This Assessment?

Hi, I’m Kev. I started running at 12 years old and have spent over 40 years chasing performance, discipline and consistency.

🏃 Former state athletics and cross-country champion.
🎖️ Former Army Physical Training Instructor.
💪 Former CrossFit gym owner and coach.
🏋️ Trained soldiers and high-performance athletes.
⚡ Broken 3:00/km pace three separate times across my life.
🔥 Most recently ran 2:52/km at 51 years old.
📈 Currently age 52 with a VO₂ max of 59.2 and a 50km weekly running base.

What Is This Based On?

My coaching philosophy combines decades of practical experience with established endurance training principles and modern sports science.

✅ Consistent weekly running volume.
✅ Aerobic base development.
✅ Progressive overload.
✅ Speed and interval training.
✅ Strength training and mobility.
✅ Recovery, sleep and long-term consistency.
✅ Tracking progress through pace, heart rate and VO₂ max.

The biggest lesson I’ve learned: consistency beats perfection.

Choose Your Next Step

Once you know your Running Score, take the next step with either Kev's Running Base Blueprint or 1-on-1 online coaching.

Kev's Running Base Blueprint

A practical PDF guide to help you build the foundation for faster running: consistency, aerobic base, strength, recovery and simple weekly structure.

Build a stronger aerobic base
Improve consistency and endurance
Reduce injury risk
Simple structure for runners of all levels

Buy The Blueprint

1-on-1 Online Coaching with Kev

Personalised run coaching for runners who want structure, accountability and direct guidance from Kev based on their current level and goals.

Personalised running structure
Run + strength guidance
Goal-focused progression
Support, accountability and direction

Start 1-on-1 Coaching

Running Performance Assessment

Answer 15 questions and receive your Running Score with recommendations.

Your Details

Name *

Email Address *

Phone Number Optional

Best Practice Questions

1. Do you currently run at least 3 times per week? Yes No

2. Do you complete most runs at an easy conversational pace? Yes No

3. Do you follow a structured running plan? Yes No

4. Do you gradually increase your weekly running volume? Yes No

5. Do you include strength training to support your running? Yes No

6. Do you prioritise recovery, sleep and easier days? Yes No

7. Do you include speed, interval or tempo sessions when appropriate? Yes No

8. Do you track your runs using a watch, app or training log? Yes No

9. Do you know your current VO₂ max? Yes No

10. Do you have a clear running goal you are working towards? Yes No

Your Current Situation

11. Which best describes your current situation? I am just getting started I run occasionally but lack structure I run consistently but want better results I am chasing a specific time goal I am experienced and want performance refinement

12. What is your most desired outcome in the next 90 days? Build consistent running habits Improve my 5km time Improve endurance and aerobic fitness Run faster kilometre splits Prepare for a race, HYROX or event

13. What have you tried that has not worked in the past? Random workouts without a clear plan Doing too much too soon and getting injured Starting strong but losing consistency Running regularly but not getting faster

14. Which solution do you think would suit you best? Downloadable training plan PDF Personalised running plan Group coaching or online community One-on-one coaching with Kev

15. Is there anything else we need to know?

© Kev Stade. Run Stronger • Run Smarter • Run Faster