Discussion
I'll start by saying I'm not a runner. I hate it with a passion.
However work requires me to do a bleep test once a year. Only to level 5.4 which I can do without training.
In March I have another bleep test and have set myself a target of level 10.
What is the best way to work towards this? I've got two weeks off at from Saturday, but no gym...Ive also got a ingrown toenail so unable to do too much at the moment.
Something fun and not just lots of running as I'll get bored easily.
I'm going to get a PT once lockdown is over to help as well.
However work requires me to do a bleep test once a year. Only to level 5.4 which I can do without training.
In March I have another bleep test and have set myself a target of level 10.
What is the best way to work towards this? I've got two weeks off at from Saturday, but no gym...Ive also got a ingrown toenail so unable to do too much at the moment.
Something fun and not just lots of running as I'll get bored easily.
I'm going to get a PT once lockdown is over to help as well.
15m or 20m shuttle length?
If its on a 15 it's easy!
L10 on a 20m shuttle will require some effort though.
Practice by doing the test regularly. If you're knackered at let's say L8 then stop but only for 1 shuttle - then run a couple more. You need to get used to running at max exertion.
HIIT training.
If its on a 15 it's easy!
L10 on a 20m shuttle will require some effort though.
Practice by doing the test regularly. If you're knackered at let's say L8 then stop but only for 1 shuttle - then run a couple more. You need to get used to running at max exertion.
HIIT training.
15 is a doddle. It's all in the mind - you have to push beyond your comfort zone.
Train at 18-20m then 15m on the day is even easier.
Sort out your technique - dont run over the line with your whole body, only your toe needs to go over the line.
Stop almost 1m short of the line, stretch your leg out so your toe hits the line, twist and push off with your other leg.... You're already 1m into the next shuttle when the beep goes.
Train by doing levels 1,3,5,7,9,11,13. Gets you used to pushing your heart rate up and keeping going rather than constantly giving up at L8 when you are tired as you reach the faster levels in a shorter time. Train in a zone beyond the level you need to reach on the day.
Train at 18-20m then 15m on the day is even easier.
Sort out your technique - dont run over the line with your whole body, only your toe needs to go over the line.
Stop almost 1m short of the line, stretch your leg out so your toe hits the line, twist and push off with your other leg.... You're already 1m into the next shuttle when the beep goes.
Train by doing levels 1,3,5,7,9,11,13. Gets you used to pushing your heart rate up and keeping going rather than constantly giving up at L8 when you are tired as you reach the faster levels in a shorter time. Train in a zone beyond the level you need to reach on the day.
Running the bleep test is the best way to train for it as you need to nail a consistent technique for hitting the line and beginning the next shuttle and, as it was designed to do, nothing quite pushes exerts you like the bleep test does.
I know some people like to alternate which leg they turn around on trying to split the load between them. Out of habit, I always push off from the left. The mental aspect of pushing through the pain is important, as it gets harder the levels get shorter. Levels 1-6 seem to take years to pass, 7-10 seem to go by in a blink. Best I ever managed was the top end of level 10 without too much effort, I think I could easily get there again with some training.
I know some people like to alternate which leg they turn around on trying to split the load between them. Out of habit, I always push off from the left. The mental aspect of pushing through the pain is important, as it gets harder the levels get shorter. Levels 1-6 seem to take years to pass, 7-10 seem to go by in a blink. Best I ever managed was the top end of level 10 without too much effort, I think I could easily get there again with some training.
Been over 15 years since I did a bleep test & someone would need to be pointing a gun at me to get me to do it again! It’s not pleasant...
Wearing a heart rate monitor was useful - my best was level 14+ & my heart rate was around 218bpm...
Take it easy in the early levels. Don’t get to the line early.
Remember you’re not racing other people just yourself.
Interval training is probably a decent route - rowing intervals would be worth a look but obviously fairly quick running & importantly direction change is your goal.
Good luck
Wearing a heart rate monitor was useful - my best was level 14+ & my heart rate was around 218bpm...
Take it easy in the early levels. Don’t get to the line early.
Remember you’re not racing other people just yourself.
Interval training is probably a decent route - rowing intervals would be worth a look but obviously fairly quick running & importantly direction change is your goal.
Good luck
I would add to the above that when people take physical tests it is very important to warm up properly beforehand.
Whenever you push yourself to the limit then you need to get your heart, lungs, body and mind in a proper place before the start. You will limit yourself unless you have got a slight sweat on and have put your body through its paces 10mins before the start.
Whenever you push yourself to the limit then you need to get your heart, lungs, body and mind in a proper place before the start. You will limit yourself unless you have got a slight sweat on and have put your body through its paces 10mins before the start.
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