Dan_Ref, depending on your level of fitness, age, ability, etc., some people start to get up to sprint speed at around the 8-10 minute mark. Like I said, it depends on numerous factors.
At one stage it was scaled depending on your age. e.g. 35-44 yr old males had to get to 9 minutes. 45-54 yr old males had to get to 8 minutes. Females followed a similar protocol but they were only required to get to a level 1 minutes less than their male counterparts.
The test follows an up and back pattern, exactly like suicides. However, having said that, there is no reason why you can't do a loop. The only drawback to this is that is burns up some of your lap time and as you can imagine that makes it harder the further you get into the test.
The second part of the fitness test we do in Australia requires that we run 3 half suicides in 20", 21", and 22" with an equivalent rest time between each attempt. These, in my opinion are easy. There was a time we had to do full suicides in 30", 31" and 32" respectively.
Hope I answered your questions
Cheers
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eaco
It's hard to soar like an Eagle when you're surrounded by Turkeys
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