Bleep test advice please! ๐Ÿ˜Š

Hey :wave:

I have to pass a bleep test for a job, I have passed everything else and itโ€™s hinging on me hauling ass in this bleep test.

Itโ€™s the 15m version and I have to reach 5.4 (not overly high I know) and I ran a practice test and got a 5.2. I was doing this at work so had to deal with people distracting me as I was running and talking to people etc. The polished floor also makes for entertaining turning technique!

Iโ€™ve just had to self isolate for 10 days over Christmas so Iโ€™ve missed a few runs and PT sessions and just done weight training.

I have till the 13th of Jan to comfortably pass. Any tips would be very welcome :pray:

P.s I know 5.4 isnโ€™t that high of a score but Iโ€™m predominantly a cyclist and not a โ€œnaturalโ€ runner so Iโ€™m having to put a lot of effort in for this. I have been running 3-4 times a week before the 10 day rona isolation.

Thanks :blush:

If youโ€™re at 5.2 and need 5.4, just get better shoes that give you better traction.

Yeah Iโ€™m nearly there, we were practicing on a what is essentially a polished showroom floor so itโ€™s slippery with all shoes. Will attempt one on a better surface and see if it makes a difference :+1:

5.7 on tarmac, definitely much easier with grip :joy:

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Good luck, update us :slight_smile:

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Is a bleep test the beep test for coppers?

Just what we used to call it in school, force of habit I guess :blush:

So nothing to do with swearing, then?

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To be fair, it does seem to inspire swearing in me :joy:

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UK military uses 20m Bleep Test, and UK Police use 15m Bleep Test. Iโ€™m not sure what gets used around the world these days? Some UK Fire Services from what I remember use Chester Treadmill Test which is a graduated Treadmill test, that can also be used by UK Police Forces as an alternative to 15m Bleep Test

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KLM, I Just mark 15m out on the road/pavement outside my house (Thankfully Quiet) you can use chalk, crayon etc. Then play the bleep test. If you give yourself a light warm up and practice every other day you will absolutely breeze it.
IMHO Itโ€™s not really a fitness test at 5.4, you are practicing for the pace required and also the technique. You have already demonstrated you can smash 5.4 so well done. :slight_smile: :muscle: :muscle: :trophy: :trophy:
If this is your first time trying it in a group, best advice I can give is to start off steady. Loads of people will sprint off and get themselves in a Tis. Pay attention to the Bleep and not what anyone else is doing around you.
Good Luck and have โ€œfunโ€ on the day :wink: and on the job after

Thanks for the clarification. :slight_smile:


My street is pretty quiet too so did what you said and just set it up outside my house on the pavement, did a quick warm up down the street and back and then got up to level 6!

Feeling more confident about it now :relaxed:

Yeah sorry I didnโ€™t mean to sound evasive, it is for the police :blush:

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sorry If I bored you to death :wink:

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I would be surprised KLM if they let the group go past 5.4 due to H&S these daysโ€ฆ Just go in there knowing you can smash it and be super confident :slight_smile:

Yeah youโ€™re right there Kibs, they stop the test at 5.4 but itโ€™s just nice to know that I have it in me to go further so Iโ€™m comfortable getting to 5.4 :blush:

Starting to enjoy this running thing, who knew!? :joy:


Not at all. I was being serious. I didnโ€™t know.

Another 6, on the slippery work floor again! Could have gone a bit harder but felt comfortable :+1:

Thanks for the encouragement everyone!

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6.3 for the final practice before the proper thing tomorrow!

Nervous but just because it means so much to me but fairly confident in my ability to get the results tomorrow :relaxed:

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GOOD LUCK :raised_hands: Youโ€™re going to smash it! Do let us know how it went. Weโ€™re all rooting for ya!

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