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How can I improve my beep test score?

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  • 09-03-2020 5:16pm
    #1
    MrMiata
    Closed Accounts Posts: 393 ✭✭


    I need an 8.8 on the beep test, I've roughly a month (could be more, could be less).

    I've just been doing it in my back garden..
    I don't know how I'm suppose to go about training for it other than doing the beep test.

    Any advice?


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  • Options
    #2
    IvoryTower
    Registered Users Posts: 3,825 ✭✭✭IvoryTower


    How often are you going to run?


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    #3
    MrMiata
    Closed Accounts Posts: 393 ✭✭MrMiata


    IvoryTower wrote: »
    How often are you going to run?

    I'm the beep test daily if not multiple times a day.
    I've gone for a few 5ks but nothing consistently, most of the advice online says HIIT, and hill sprints would work better than 'distance' running


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    #4
    IvoryTower
    Registered Users Posts: 3,825 ✭✭✭IvoryTower


    Maybe so, but very hard on the body doing hiit, hill sprints etc every day, even 2 days in a row. i would break them up with easy running. easy running will improve your aerobic system and in turn help you recover faster after each stop.

    I would probably do something like this

    Mon - Rest
    Tues - Hill sprints
    Wed - easy Run
    Thurs - Fartlek
    Fri - Easy Run
    Sat - Beep Test
    Sun - long easy run

    But i'm no expert, might be better off with the google advice


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    #5
    MrMiata
    Closed Accounts Posts: 393 ✭✭MrMiata


    IvoryTower wrote: »
    Maybe so, but very hard on the body doing hiit, hill sprints etc every day, even 2 days in a row. i would break them up with easy running. easy running will improve your aerobic system and in turn help you recover faster after each stop.

    I would probably do something like this

    Mon - Rest
    Tues - Hill sprints
    Wed - easy Run
    Thurs - Fartlek
    Fri - Easy Run
    Sat - Beep Test
    Sun - long easy run

    But i'm no expert, might be better off with the google advice

    Yeah good point, i did some basic HIIT yesterday and my legs are fecked.

    What distance should I be aiming for the easy run?

    My main worry is underdoing it and not getting to the necessary standard for the beep test.


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    #6
    IvoryTower
    Registered Users Posts: 3,825 ✭✭✭IvoryTower


    MrMiata wrote: »
    Yeah good point, i did some basic HIIT yesterday and my legs are fecked.

    What distance should I be aiming for the easy run?

    My main worry is underdoing it and not getting to the necessary standard for the beep test.

    Something like 40 minutes at a comfortable pace.

    You have to include rest in any gym/running plan also if you get injured its game over


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  • Options
    #7
    Iscreamkone
    Registered Users Posts: 915 ✭✭✭Iscreamkone


    Move the cones closer together
    You will find an immediate improvement in your score


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    #8
    MrMiata
    Closed Accounts Posts: 393 ✭✭MrMiata


    Iscreamkone wrote: »
    Move the cones closer together
    You will find an immediate improvement in your score

    Did it at 15m and easily got to 13, can’t I just do that on the day?


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