Now skip past the more advanced section below for further advice at the bottom of this article. The bottom line for you is that training needn’t be complicated, just get out there often and make sure that you’re challenging yourself each time or you won’t be getting any fitter. If you want to measure your speed and distance while you’re running (you really should), you can simply use an app on your phone like RunKeeper, or Nike+ Running – or use a specialist GPS watch like the Garmin Forerunner 10*. Generally: if you’re fit enough to do a kilometre at that pace then you should reach that level on the test its self. You can look up the speed you need to reach by looking at our guides to the beep test or yo-yo test (depending on which version you are doing). So if you’re aiming for level 10 on the standard beep test (a very good level) then try to work up to running at 13km/h – in other words you should be doing 1 km in just over 4 and a half minutes. To make sure you are going to hit your desired beep test level, it’s a good idea to try to run around the pace of the level that you’re trying to reach. Train like Rocky if you want, as long as it’s improving your fitness. But keep in mind that the beep test is one that tests your RUNNING fitness so your training can’t ignore this. Your preparation can include anything that gets you fit: swimming, cycling, aerobics.
This isn’t like a school exam, you can’t cram the night before! Doing too much in too short a space of time risks injury. Let’s be clear: getting fit will not happen overnight. If you’re in this situation it’s essential that you establish a regular fitness routine and do it for several weeks, preferably months, before the test. The fitness requirements for these tests aren’t incredibly high, but if you’re not doing any form of regular exercise, this will still be a challenge. Many people need to do the beep test for the police, fire or army recruitment purposes. If your fitness levels are low (if not, skip to the next section): So, how can you improve your level of fitness specifically for the beep test? Here’s how: 1. Some of the ways to win are simply knowing the right tips and tricks for the beep test, but that doesn’t take away from the simple fact that your score is determined mainly by how fit you are. It’s difficult and uncomfortable towards its latter stages, but there are ways to beat it. By its very nature, the beep test (or yo-yo test) is designed to take you to the limits of your fitness levels.
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