I have to pass a bleep test for a job, I have passed everything else and it’s hinging on me hauling ass in this bleep test.
It’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!
I’ve just had to self isolate for 10 days over Christmas so I’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
P.s I know 5.4 isn’t that high of a score but I’m predominantly a cyclist and not a “natural” runner so I’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.
UK military uses 20m Bleep Test, and UK Police use 15m Bleep Test. I’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
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 It’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.
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 “fun” on the day and on the job after