Training for the beep test

[Ki3r]

Morning all!

I've found out that my beep test for the Police is in two weeks time, not a couple of months as I first thought! I was hoping that it would be a 1.5 mile run, rather than the beep test, but sadly they're doing the beep test. As such, I need to train...a lot!

I need to get to level 9.2, a couple of months ago I should have been OK, but I've not been to the gym for a few months.

Does anyone have any tips on how to get up to that level within two weeks? (Less infact, as I need 2 days to get there!). Any help/advice would be great. Ideally stuff that I can do in the gym, I have got a copy of it to practice with somewhen too.

Thanks .

[Mattt]

Practise running.

[Ki3r]

Mattt said:

Practise running.

:P.

Is it best to do longer distances, or short distances quickly? IE a 5k run in 30 minutes, or a 1.6k run in under 10 minutes?

[Halb]

Any exercise is good. You could just practise the beep test itself?
And drink lots of beetroot juice.

[Tim330]

Measure out 20m in your garden/street & have a go. If you get to level 9.2 then you have nothing to worry about.

It doesn't look that quick from here, but I haven't done it myself so not sure how much energy stopping & turning around takes out of you

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

[shouldbworking]

I found the hardest parts were the turns + acceleration at high levels. I'd suggest practising those. I also went out too fast as the first stages are just basically walking.

Thankfully every test I've had since has been a 1.5 miler which I find much easier.

[Sparta VAG]

It's not hard if you have a semi-decent level of fitness, don't worry.

Mark out 15m and practice doing it every day.

For training, do lots of shorter runs but incorporate lots of changes of pace and changes of direction rather than long continuous running.

Find a football or rugby pitch in a park and do these "suicide drills". Lots of changes of direction and it will stretch you the more you do it:

http://www.youtube.com/watch?v=MPL487ToJt8

[Juanco20]

9.2 is very easy

Got up to level 13.5 when I did it in Perth in 35degrees and I wouldn't say i'm that physically fit

[Autopilot]

As already mentioned, there's no better practice than actually doing the beep test. This way you'll get used to the turns and acceleration and get used to the pace in the earlier stages so you can conserve energy for the later stages when you really need it

[daz3210]

Halb said:

Any exercise is good. You could just practise the beep test itself?
And drink lots of beetroot juice.

What does the beetroot juice do?

[Halb]

daz3210 said:

What does the beetroot juice do?

I am guessing that you do not want my natural response which would be, make you pee purple.

It also has the effect of increasing energy efficiency. Over a period as small as a week as well. Mind you it does taste like Troll's piss. I cannot stomach more than a sip.
http://www.abc.net.au/science/articles/2009/08/10/...

[Gazzas86]

As said above it is very easy, I have to do one every year for my annual fitness test, For the first 2/3 levels im Walking fast, (i'm 6 ft 4 so have long strides). Change on a different foot at either end so all weight isnt being put on 1 leg all the time. Concerntrate on your breathing, and before you know it you'll be lvl 9 in no time. Not sure how the bleep test you're doing compares to the Military one but ours is slightly biased towards the female population where a 18 year old girl has to get the same level as a 40 year old man, but thats a different story in itself... Good luck!

[Ki3r]

Thanks for the replies .

Sadly I struggle with my fitness and weight, so what someone finds easy, I don't.

I've decided to ask if I can do another date, its going to be tricky to get time off work, and pretty much going to be a waste of time me driving 1,000 miles. Plus I'm not taking someone elses place.

Went to the gym today and used to be able to run a <8/9 minute mile without a problem, this time I struggled with running for half a mile!

[goldblum]

OP are you sure it's level 9? I was discussing this the other day with someone who implied it was stupidly easy..around level 5.

[Ordinary_Chap]

goldblum said:

OP are you sure it's level 9? I was discussing this the other day with someone who implied it was stupidly easy..around level 5.

The military bleep test is stupidly easy and its always the unfit/fat military folk who seek to do it. Either test constitutes a pass only the 1.5 mile run is considerably more easy. I wouldn't be surprised it was the same for the police test.

As it happens I was really good at the bleep test and held a few base records but getting to the pass mark is like warming up.

[gmh23]

Ki3r said:

Sadly I struggle with my fitness and weight, so what someone finds easy, I don't.

So you decided to join the police?

I'll probably come across as a kn0b, but the police in this country aren't fit (literally) to protect the public, its a joke.

[BenM77]

gmh23 said:

Ki3r said:

Sadly I struggle with my fitness and weight, so what someone finds easy, I don't.

So you decided to join the police?

I'll probably come across as a kn0b, but the police in this country aren't fit (literally) to protect the public, its a joke.

What are you basing your comment on ?

The OP is just one policeman who online has admitted he struggles with his fitness, I am pretty sure physical fitness is just a small part of the job. Do you know the OP and what situations he has been in ?

Let's just hope when the time comes that you need the police that they send officers 'fit' to protect you.

[Halb]

I the last officer I interacted with was a MMA fighter, he had a few bruises from practise.

[BenM77]

Halb said:

I the last officer I interacted with was a MMA fighter, he had a few bruises from practise.

Was he 'literally' fit to protect the public

[Halb]

BenM77 said:

Halb said:

I the last officer I interacted with was a MMA fighter, he had a few bruises from practise.

Was he 'literally' fit to protect the public

Oh he was gorgeous!