/ Training for Beep Test
I'm currently scoring around a 9 on it. What is a realistic score I could get with 3 months hard training? Could I reasonably expect to get a 13?
Also, in terms of the amount I should train, I was thinking of doing 3 sessions of roughly half an hour of intervals a week, with maybe 1 long run thrown in as well. Too little? Too much? I've never done much running before, so not sure what consitutes a lot or a little.
What the hell's the "Beep Test"? Does it test endurance, strength, power? What do the scores mean?
It measures VO2 Max. Essentially, you have an audio track that consists of regularly spaced "beeps". You are required to run between two lines 20m from each-other between the beeps. The time between the beeps gets progressively shorter as the test goes on.
It's very hard to alter your VO2max over a short period of time, assuming the scale is linear then you are asking for an increase in one of your base physiological indicators of nearly 50%.
Intervals will certainly help, mix them up, some on the flat some on the hills but no more than two sessions a week as they are very intensive. Combine with tempo runs to try and build your base fitness.
Tempo runs; are these simply runs at a constant pace?
Be a bit careful with your ankles :-) Good luck.
the best way to train for this is to do shuttle runs , set out a track then run back and forward as you would on the test , then increase the intensity after every two min .. as you would on the test..
the key is in the stopping and turning fast …
Focus your training around avoiding injury and increasing your running base. By all means do intervals (or better still hill reps) and throw one longer run in a week but if you jump in to three interval sessions and a long run you will greatly increase your chance of injury. It's not to say it can't be done but don't go from doing little to doing loads straight away. Just put down the miles (preferably off road) and strengthen your legs with squats, split squats, heel lifts etc.
What times are you getting for your split 3 mile run? I take it you've passed your pjft? If I was you I'd be more concerned about getting my return 1.5m run down to below 10 mins.
I think there's a potential royal marines forums, you might get better information from that.
Tempo runs are at a constant pace but the pace has to be high enough and for a long enough duration to allow lactic acid to build up in your muscles. The more you train at your lactic threshold the better your body will adapt and increase it.
For a tempo run - if you're comfortable at a given pace your going too slow, if you have to keep slowing down you are going too fast. If you're uncomfortable but able to maintain the same speed you're doing a tempo run. 10 mins slow, 20 mins at the tempo pace and then 10 mins slow again is a pretty basic tempo run. Don't miss out the slow run to start or your muscles will get arsed.
not heard of the PJFT , when I did it it was called PRMC ..lol… per mer per tram lol… something like that by sea by land…
good on you , hope you do well , just go running , you will be doing lots of it … :)
Will have the POC later, I can beast the press-ups, pull-ups and sit-ups, as well as any other strength-based exercise, running is the area that lets me down. Just going to have to man up and get out there!
This is a very good guide for the type of running you want to be doing (the other stuff you can take or leave). Basically rotating between long slow runs, hill/sprint repeats, and tempo runs.
The tempo runs and intervals should also help with the MSFT - though it might be worth practising it a few times before as well. 13 should be do-able with good preparation and a bit of grit however.
I had to do the bleep test for a job which I didn't get in the end but we had to complete level 9 with body armor on, to measure recovery rate they make you do it again 20 minutes after! I think I got to 10.something and it wasn't that hard just physicological because I thought I was about to do my last shuttle and they said we got to keep going. The second time without body armor, I got a similar score but it was a lot harder, my plan was to try and get as high as possible.
The only training I did for it was 2/3 weeks before, I did a lot of phyicological and technique training as I knew I had no chance of improving fitness by much in that time. Saying that my technique was quite bad, I could turn around so had to do a figure of 8 haha
Very best of luck with your application.
Ee(ex 45 Cmdo)
Beep test? Beep test? Whats a flipping beep test? Attention to detail, switch on lofty etc etc
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