[bitexploder]

The canonical running test is to run an all out 5K. You can then derive pretty simple training paces based on tables. See: Daniels Running Formula. Or any number of training calculators on the Internet. A 5K is a very good measure if your overall running fitness and a pretty good predictor of race performance from 10k to Marathon. It helps you set up good training paces. Then it just comes down to volume. When you find your HR creeping out of zone don't be ashamed to walk to chill it out.

[taeric]

I primarily do cycling to commute. That said, I've signed up for a 5k this Dec. Will make sure to wear my heart monitor and see how I do.

[bitexploder]

You can definitely go out too hard in a 5K, it isn't a 400, 800, or 1600M effort, but if you aren't hurting and questioning your life choices the last mile you weren't going hard enough :)