Bleep Test pointers?

jwt22

Hi guys,

Just looking for a bit of advice on how to improve my performance on the bleep test.

I have one coming up soon as part of a fitness assessment and I never realised how unfit I was until I gave it a try!

I only have to reach level 6.6 but at the minute my fitness is awful and I am struggling past level 3.

It's the Loughborough MFT so it's a 20m distance, starting at 8.5km/h at level 1, increasing to 9.5km/h on level 2 and then a 0.5km/h increase for every level after that. Each level lasting approx 1 minute.

I've looked it up a bit and there seems to be conflicting advice on methods of training. Some recommend core strengthening exercises. Some say Fartlek training, some say sprints, some say get out on the road running and then others say do it on the treadmill!

I get pretty short notice on when the fitness assessment will be, could be called next week, could be called next month so I'm aiming to improve in the quickest time-frame possible.

So basically I'm just looking for advice on what the best method is to up my speed and endurance. Any advice greatly appreciated. Thanks!

seamus

In general there's a balancing act between speed and endurance. Speed training requires shorter runs at higher intensities, endurance training requires longer runs at lower intensities.

Tempo runs achieve about the best balance between the two. They're basically longer fartleks and typically longish distances (3 - 10k). What they do is improve your ability to run faster for longer distances - basically speed and endurance training in one go. They won't make your 100m run any faster or prepare you for your first marathon, but for the kind of thing you're talking about - a 1km - 2km run at increasing intensity, I think it's just the ticket.

GreeBo

If you want to improve your bleep test results then practice using bleep test type training.
You know exactly how you need to run, what speeds for what intervals and what rest periods, so work it all out and just go do it somewhere.

jwt22

I think Tempo runs look like the best bet for increasing my performance. The more I get out running, I'm finding my breathing is improving but my legs are tiring too soon so I'll give that a try to increase the lactate threshold.

GreeBo - I tried just doing the bleep test over and over and also matching the speeds on a treadmill but I was tiring way too fast and wasn't improving so that's why I'm trying to find other training techniques that will improve my performance that I can apply to the bleep test.

Thanks to you both for replying.

discus

Pointless doing it on a treadmill. The hardest part of a bleep test is the rapid acceleration/deceleration... The stop and turn takes up a lot of energy. Practice the actual test.

Mellor

discus wrote: »

Pointless doing it on a treadmill. The hardest part of a bleep test is the rapid acceleration/deceleration... The stop and turn takes up a lot of energy. Practice the actual test.

This.


Go to a field or park. Mark out 20m.
Get a bleep test app and head phones.
Test.
Repeat

Chancer3001

Anybody who plays soccer or basketball scores highly in this test.

See if you can fall in with a 5 a side somewhere. It'll be ideal training.

Oregano_State

Mellor wrote: »

This.


Go to a field or park. Mark out 20m.
Get a bleep test app and head phones.
Test.
Repeat

I would agree, but I wouldn't do it more than once a week tbh. The bleep test is really intense test. I've done it a few times and literally ran myself into the ground on every occasion. Wasn't right for a couple days afterwards, and I'm pretty fit.

@OP: Training 5 times a week, I'd go for something like:
Day 1: practise bleep test
Day 2: easy run 30-40mins
Day 3: Sprints, 6x20m, then tempo run 15min
Day 4: Gym, bodyweight exercises + core work
Day 5: Cross training, 5-a-side astro game.

This will cover all bases. Going from no training to the above will cripple you if you try to do it straight away. I would start with 3 sessions a week, with stretching on the off days. Take it from there depending on how you feel