Hi,
I am worried about passing the bleep test!
I have downloaded the 15m version onto my phone but I am just falling short of the required 5.4 level. I have read on here mixed opinions about continually doing the bleep test to gain fitness.
What is the best thing I can do to reach this level. I am stuck!!
Thanks,
Gem
Bleep test
Started by
gemmaammeg
, May 13 2012 07:12 AM
10 replies to this topic
#2
Blizzard1986
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Posted 13 May 2012 - 07:43 AM
Hi,
I am worried about passing the bleep test!
I have downloaded the 15m version onto my phone but I am just falling short of the required 5.4 level. I have read on here mixed opinions about continually doing the bleep test to gain fitness.
What is the best thing I can do to reach this level. I am stuck!!
Thanks,
Gem
I would suggest to keep doing the bleep test and the more your doing cardio the easier it becomes but don't over do it and don't push yourself too hard or you might injure yourself. Don't expect an increase straight away as it takes time so just stick at it.
#3
oilysean
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Posted 13 May 2012 - 09:13 AM
Start jogging added with the bleed test to increase cardio.
#4
Posted 13 May 2012 - 09:56 AM
Hi, I had my fitness test on Thursday and I reached level 7.1 and I never went to the gym for ages. Level 5.4 is nothing :-) try not to worry about it you will be fine. :-D
#5
Posted 13 May 2012 - 10:18 AM
A wee bit of practice and you'll be fine.
Up in Scotland we normally do the mile and a half run, but when we do the bleep test we have to get 9.2 for males and 7.3 for females (29 years old and under), but we're expected to exceed those levels by a fair bit!
Up in Scotland we normally do the mile and a half run, but when we do the bleep test we have to get 9.2 for males and 7.3 for females (29 years old and under), but we're expected to exceed those levels by a fair bit!
#6
Posted 13 May 2012 - 10:28 AM
Thanks for all the great comments 
just got to stick at it and keep training!
just got to stick at it and keep training!
#7
Wills7
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Posted 13 May 2012 - 12:03 PM
The bleep test is used to measure your aerobic capacity/endurance, you could try to improve this and your muscular endurance by jogging and cycling.
Fartlek training may be a good start for you if you are a beginner because you can adapt it to meet your needs and increase the intensity and times as you get fitter...
Jog for 60 seconds, then hard run for 30 seconds, jog for 30 seconds, followed by all-out sprint for 10 seconds, then walk for 30 seconds. Repeat that for 20-30 minutes.
Hope this helps.
N x
Fartlek training may be a good start for you if you are a beginner because you can adapt it to meet your needs and increase the intensity and times as you get fitter...
Jog for 60 seconds, then hard run for 30 seconds, jog for 30 seconds, followed by all-out sprint for 10 seconds, then walk for 30 seconds. Repeat that for 20-30 minutes.
Hope this helps.
N x
#8
Million
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Posted 13 May 2012 - 11:31 PM
The bleep test is used to measure your aerobic capacity/endurance, you could try to improve this and your muscular endurance by jogging and cycling.
Fartlek training may be a good start for you if you are a beginner because you can adapt it to meet your needs and increase the intensity and times as you get fitter...
Jog for 60 seconds, then hard run for 30 seconds, jog for 30 seconds, followed by all-out sprint for 10 seconds, then walk for 30 seconds. Repeat that for 20-30 minutes.
Hope this helps.
N x
If the op can jog for 20-30 minutes then they don't need to be doing the training in the first place because the test is far less than that.
#9
Wills7
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Posted 14 May 2012 - 05:49 AM
If the op can jog for 20-30 minutes then they don't need to be doing the training in the first place because the test is far less than that.
True, but if you can't then using fartlek can help you to progress to that.
If you can run for that long then you'll be comfortable on the day.
#10
huffhuff
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Posted 14 May 2012 - 12:03 PM
I did mine this morning (and passed luckily). Unfortunately, one of the ladies didn't. The advice given to her was to try some 'interval training' at the gym or when out jogging. X amount of time at a gentle pace followed by a burst of much faster running/sprinting, then back down to a slower pace and repeat.
Only 1 of 4 failed. You get more attempts so don't get too worried by it. Just practice your endurance and you will be fine.
Only 1 of 4 failed. You get more attempts so don't get too worried by it. Just practice your endurance and you will be fine.
#11
MaidinWales
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Starting Out
Posted 22 May 2012 - 04:59 PM
Hi gemmaammeg
I've got my assessment coming up in June and the bleep test worries me too, I have to get to 7.2. I'm a 51 years young lady and started training in February. The jog/sprint/walk is a very good way to get your fitness up quite quickly.......but.....beware....make sure you stretch very well before, (and after of course) especially your hip muscles. A sudden lengthening of stride into a sprint or a sudden stretch such as kicking can pull these muscles...............Thats what I've gone and done, on my left side, just above the hip bone, It can take from days to weeks to get better, but the upside is that if you can handle the pain you won't do anymore damage by carrying on....apparently!.....but it is painful, and the turns on the bleep don't help much. I was never built for speed and wish I could just prove my fitness by carrying all the gear (which I believe can weigh up to 3 stone) and climbing over and through stuff! But hey ho!
In an effort to give some re-assurance, I have been told that all they want to see is the determination to succeed, I'm sure they can tell when a person will no doubt reach the required level given enough time to train, but unfortunately there are some people who just may not be able to run for whatever reason.
Very best of luck to you at your assessment and BTW I'm rubbish at maths too!
'H'
I've got my assessment coming up in June and the bleep test worries me too, I have to get to 7.2. I'm a 51 years young lady and started training in February. The jog/sprint/walk is a very good way to get your fitness up quite quickly.......but.....beware....make sure you stretch very well before, (and after of course) especially your hip muscles. A sudden lengthening of stride into a sprint or a sudden stretch such as kicking can pull these muscles...............Thats what I've gone and done, on my left side, just above the hip bone, It can take from days to weeks to get better, but the upside is that if you can handle the pain you won't do anymore damage by carrying on....apparently!.....but it is painful, and the turns on the bleep don't help much. I was never built for speed and wish I could just prove my fitness by carrying all the gear (which I believe can weigh up to 3 stone) and climbing over and through stuff! But hey ho!
In an effort to give some re-assurance, I have been told that all they want to see is the determination to succeed, I'm sure they can tell when a person will no doubt reach the required level given enough time to train, but unfortunately there are some people who just may not be able to run for whatever reason.
Very best of luck to you at your assessment and BTW I'm rubbish at maths too!
'H'
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