Bleep test/shuttle run

[jamesson]

What is the best way to train for one, other than actually doing it?

Thank you in advance.

[largerandrock]

Lots of sprinting up and down like a bleep test till your lungs feel as if there going to come out your arse!

[Big Bob]

Run. A lot.

Bleep tests are hard because you are regularly stopping then accelerating again, try running up steps (like Rocky) and generally building your leg muscles with squat thrusts and lunges.

Whats it for? Army? Police?

[anonymous-user]

jamesson said:

What is the best way to train for one, other than actually doing it?

Thank you in advance.

1. In a gym on running machine set a timer to go off at 1 min interval and increase speed + incline - keep doing this until your vision narrows and you pass out/vomit

(the last bit is optional)

2. 50-500-50m on ergo - 50,100,150 et500, 450, 400 etc. Rest 1:1. This is not fun

3. Find bleep test and do this now and then after a few weeks of the above.

[Gruppe1875]

errr, doing a bleep test?

sure you could download the beeps! or get a mate to stand there beeping at you!?

[xiphias]

http://en.wikipedia.org/wiki/Interval_training

I.e. jog for 60-90 secs, then sprint for 30, repeat for say 10-20mins. Fall over dead.

[Heskey]

Best way to train for one is to actually do it, and do it often (at least once a day).

What level/shuttle do you need to reach?

Enjoy: http://www.southyorks.police.uk/careers/regulars/b...

Edited by Heskey on Thursday 9th October 16:56

[jamesson]

Thank you all for the advice.

Sprint interval training is pretty much what I thought, and have been doing. The test is on Monday but I've only been able to run for the last three weeks as I've been recovering from testicular cancer earlier in the year, so I'm a bit out of shape.

I need to hit level 8-6 so it's not completely unrealistic, but I have never been good at this and would have liked more time to build up my fitness. I'll let you know if I pass!

[anonymous-user]

jamesson said:

Thank you all for the advice.

Sprint interval training is pretty much what I thought, and have been doing. The test is on Monday but I've only been able to run for the last three weeks as I've been recovering from testicular cancer earlier in the year, so I'm a bit out of shape.

I need to hit level 8-6 so it's not completely unrealistic, but I have never been good at this and would have liked more time to build up my fitness. I'll let you know if I pass!

you should be able to get 8-6 on determination with no real fitness - above 10 starts to require some base fitness

[xiphias]

jamesson said:

Thank you all for the advice.

Sprint interval training is pretty much what I thought, and have been doing. The test is on Monday but I've only been able to run for the last three weeks as I've been recovering from testicular cancer earlier in the year, so I'm a bit out of shape.

I need to hit level 8-6 so it's not completely unrealistic, but I have never been good at this and would have liked more time to build up my fitness. I'll let you know if I pass!

Have you a doctor's note regarding the cancer? It might be if you mention it and show a real effort then you might be in with a good chance.

[jamesson]

Occupational Health are fully aware so if the trainers wish to check with them, they'll see I'm not lying.

Agreed that 8-6 doesn't require massive fitness, but I am dreadful at shuttle runs. If I had to run two or three miles in a decent time I could do that, but the constant braking and accelerating just does me in.

I'm trying to use longer strides so I'm running a bit more efficiently. Hoping that what I've been able to do in three weeks will be enough.

[metro lover]

i wouldn't worry . i do it every other thursday at football training and get between 10 and 11. i wouldn't describe myself as fit either

[ol' dirty]

jamesson said:

Occupational Health are fully aware so if the trainers wish to check with them, they'll see I'm not lying.

Agreed that 8-6 doesn't require massive fitness, but I am dreadful at shuttle runs. If I had to run two or three miles in a decent time I could do that, but the constant braking and accelerating just does me in.

I'm trying to use longer strides so I'm running a bit more efficiently. Hoping that what I've been able to do in three weeks will be enough.

It's been mentioned before in this thread, but an easier way is to use lamposts as a marker, sprinting for one, then jogging to the next.

Other than that, go for a run where your course takes you up hill & pick the pace up as you get further into it.

I used to hate the frigging bleep test, its a bd!

[cottonfoo]

metro lover said:

i wouldn't worry . i do it every other thursday at football training and get between 10 and 11. i wouldn't describe myself as fit either

What do you mean by "10 and 11" ?

I do these as part of a warm up, I absolutely hate shuttle runs.

[andy400]

ol' dirty said:

I used to hate the frigging bleep test, its a bd!

Hate the bleep test. In my line of work we have a choice between the bleep or a timed mile and a half. I guess everyone is different, but most people seem to think the bleep test is easier, I hate it (and have failed it in the past by buggering up the timing) and always opt for the run, which I pass with minutes to spare.

[_Deano]

cottonfoo said:

metro lover said:

i wouldn't worry . i do it every other thursday at football training and get between 10 and 11. i wouldn't describe myself as fit either

What do you mean by "10 and 11" ?

I do these as part of a warm up, I absolutely hate shuttle runs.

I can't remember in details, but the level is either a set number of laps or x amount of time.
I remember that i was near on 140 runs back in the day (of school that is) when i was at my peak. Now i struggle to take the dog for a walk

[xiphias]

Levels: http://en.wikipedia.org/wiki/Multi-stage_fitness_t...

[cottonfoo]

_Deano said:

I can't remember in details, but the level is either a set number of laps or x amount of time.
I remember that i was near on 140 runs back in the day (of school that is) when i was at my peak. Now i struggle to take the dog for a walk

They are killers. I do one third of a tennis court and back, two thirds and back, full length then back, five times, as fast as you can (no bleep, no timing). I'm ready to die after that.

[_Deano]

cottonfoo said:

_Deano said:

I can't remember in details, but the level is either a set number of laps or x amount of time.
I remember that i was near on 140 runs back in the day (of school that is) when i was at my peak. Now i struggle to take the dog for a walk

They are killers. I do one third of a tennis court and back, two thirds and back, full length then back, five times, as fast as you can (no bleep, no timing). I'm ready to die after that.

You do that for fun???

[ajcj]

wsurfa said:

2. 50-500-50m on ergo - 50,100,150 et500, 450, 400 etc. Rest 1:1. This is not fun

No, this is not fun, but it does work. A nice twist is to set pace brackets while you do it: one you must hit on each sprint, and one you must not drop below. Sometime at the end of a running or weights workout do a 500m flat out and use it to set your brackets. For example: 500m achieved in 1:30, must hit 1:26 at some point in every sprint and must never drop below 1:34 at any time (except starts). Then try to improve the 500m time in the middle of the workout. The brackets prevent you 'coasting' one sprint (the 400m on the way up always seems the hardest to me, don't know why).

WARNING Can cause vomiting, blurred vision, and loud, breathless swearing. In case of pain or shortness of breath, pull harder.