Home' Navy News : September 2nd 2010 Contents starting out with three sessions a
week, including one short-interval
session, one longer-interval session
and a single long, slow, distance run.
However, depending on your current
fitness level, terms such as 'short'
and 'long' can change. Indeed, a dis-
tance that constitutes a long run for a
complete beginner might also qualify
as a single interval for an advanced
To put it into perspective, see the
programs listed at right for a couple
of sample training weeks for begin-
ners and intermediates.
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September 2, 2010
Afundamental hurdle facing
anyone with an interest in
fitness is the beep or multi-
stage shuttle test.
Over the past couple of years I've
received a lot of enquiries about pass-
ing the beep test, so here is a quick
and dirty guide covering what the
beep test is and how to train for it.
The beep test is a type of graded
exertion test. It consists of running
back and forward between two lines
20m apart to a soundtrack of beeps
that get closer together as the test
Basically, the pace of the test starts
out relatively low and increases each
minute. As the pace increases, so
does the load on your legs, heart and
lungs. Eventually, you reach a point
where you are unable to maintain the
required pace and, eventually, your
score is recorded as the number of
levels plus number of 20m shuttles
The beep test is primarily a test of
aerobic fitness although, at the end of
a maximal effort, an element of lactate
tolerance is required as well.
Because the beep test is mainly a
test of aerobic fitness, many people
make the mistake of training for it by
doing a lot of long, slow distance run-
ning, such as 5km and 10km runs.
However, this is actually one of
the worst ways to train for the beep
test. Running long distances at a slow
pace is a good way to get good at run-
ning slowly, but it doesn't do much
for your top-end speed or your ability
to deal with the increasing difficulty
of the test. In addition, doing a lot of
long-distance work can lead to over-
use injuries such as shin splints.
In order to get better at the beep
test, you need to work on a combina-
tion of longer, easier runs and shorter,
harder-interval work. The trick is to
combine the two in the correct ratio to
see continued improvement without
When putting together a training
program for the beep test, I suggest
This sort of program is suitable for
a complete beginner whose goal is
to reach the minimum standard for
enlistment into the ADF (typically
between 6.5 and 7.5).
Monday -- jog for 30 seconds, walk
for 60 seconds. Repeat 10 times.
Wednesday -- jog for 60 seconds,
walk for 60 seconds. Repeat eight
Friday -- jog 1.6km as fast as pos-
Each week increase the time or pace of
the running intervals and decrease the
rest periods. Increase the distance of
the long run by 400-800m.
This program is suitable for a trainee
who can already pass the basic level
and who is looking to achieve a higher
level of fitness.
Monday -- run at max pace for
30 seconds, walk for 60 seconds.
Repeat 10 times.
Wednesday -- Run 800m as fast
as possible, rest for two minutes.
Repeat three times.
Friday -- run 6km.
Each week, increase the time or pace
of the intervals and decrease the rest
periods. Alternate between longer,
slower runs and some shorter, harder
distances on the Friday.
By following these types of programs,
not only will you develop a good level
of aerobic fitness, but you'll also
develop the top-end speed and lactate
tolerance required for a great beep-test
Want to score well in the beep
test? With the right training, you
can, writes fitness specialist Don
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