Totally agree. Now you have some knowledge to use when testing. This might help you not only challenge yourself BUT also help you to not start out TOO fast and fade at the end.
Thanks everyone for your advice.
Testing week coming up soon (can't believe I'm in week 18 !)
I'm currently in week 6 of phase one, so I can only offer my opinion on the first set, but in thinking about it now I think I will keep the same philosophy and that is:
1 mile test - I ran as hard and fast as I could, bearing in mind throughout the total time my effort,energy does vary. I only concentrated on the distance.
Heart rate test - I ran a steady and high pace as I thought, and only monitored the lapsed time to hit the 20 minute target.