Bleep test
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Anna-Marie
26th Sep '09, 11:38am
Please can someone help me
I done the fitness test the other day and was required to run to level 9. I dropped out at level 7.4 which is rubbish! I think I only ran to 7.4 as I was running with another 9 people. My legs went to jelly, my mouth dried up completely and I was shattered.
I need to pass the test for a specific role within the police, if I fail again I can say goodbye to my job!
I have the bleep test on my I pod and I have marked 15 meters out on the drive way. What do I do now?
Do I….
1. Do the bleep test every day pushing a few shuttles each time until I reach 9?
2. Run to level 7 this week, 8 the next and 9 the week after?
3. Do the bleep a few times a week along with hill training etc
I hate the test, when I hear those bleeps I just want to run away! I am female, 29 years, 9 stone and I have no illnesses or injury.
Please can someone advise me as I really need to pass this and quick. Is 3 weeks realistic?
Thank you in advance
Anna-Marie
Well for a start, the bleep
olib85
26th Sep '09, 11:33pm
Well for a start, the bleep test is 20m intervals so get those cones pushed out a bit!!
7.4 is not as far away as you think from 9 on the test, you could probably get into level 8 just by good technique e.g. alternating feet to touch each cone (left at one end, right at the other), this will spread the fatigue between both legs rather than just one.
Also good timing of the beeps, aim to get there bang on the beeps, also as a way of saving energy.
As far as training goes practice the test as much as possible, practice quick turning but start you're tape from level 4 or 5 after a good warm up to get your legs used to the pace. Do this every day and you'll crack it in a week.
Good Luck
Thanks for your comment. The
Anna-Marie
27th Sep '09, 8:58am
Thanks for your comment. The bleep is 15m. It's for the police and they only use the 15m test, not 20m. I have been advised not the train for the bleep test and to do HIIT instead to stop me getting injured. It was my intention to do the bleep every or every other day and increase the level each time but I have been advised not to do this (on another fourm). I don't know what I am supposed to be doing???
Cheers
If you are in a race against
olib85
28th Sep '09, 11:15pm
If you are in a race against time to pass the test, and dont want to risk injury, then i would suggest interval training. This will improve you're VO2 max which is exactly what the bleep test is testing for.
A simple session would be, to run for 4 mins @ 80% of max heart rate, then recover for 90 seconds. Aim to do four of these in a session. If you dont have a heart rate monitor you should be breathing hard but not gasping for air.
Do 2 sessions a week up until you're test and an easy run of at least 30 minutes once a week and you will improve.
Bleep test training
bridgefit
31st Oct '09, 5:15pm
Hi, I have a page on my site specifically in relation to training for the police 15m bleep test. I find many people just can not get their legs running fast enough, due to fatigue and lack of specificity in traniing. There are many succesful ways as others have mentioned on this site already. Quite simply the body needs to be trained to run faster for longer, with a progressive approach to training.
Hope this helps!