Bleep test on a running machine

I've just started training for my bleep test by running on a running machine starting at 8.5 km and putting it up by 0.5km every minute. Is this a good way to train? i'm 15 and applying for welbeck college so i'm guessing the level i have to hit is slightly lower than 6.10. I'm reasonably fit and managed to get level 12 quite comfortably. I could have gotten up to around level 15 if i had really pushed myself. Does this mean it's too easy or not easy enough?

Reply 1

ChrisF

10

If you want to build up your fitness you shouldnt really use a treadmill as its real world equivalent is to running downhill as you use no momentum to push foward all your doing is keeping up with the treadmill and although you may be able to pass the bleep test with enough treadmill training good luck with doing the assault course. Basically get out into the real world and run preferably across a good cross country surface as well as practising the bleep test, you can download the bleep test from the internet just google it but if you cant find I have a mp3 copy and wouldnt mind sending it to you and go into a large enough area perhaps even your garden put the mp3 file onto your ipod and get on with it. Good luck.

Reply 2

Bex_xXx

OP

ChrisF

If you want to build up your fitness you shouldnt really use a treadmill as its real world equivalent is to running downhill as you use no momentum to push foward all your doing is keeping up with the treadmill and although you may be able to pass the bleep test with enough treadmill training good luck with doing the assault course. Basically get out into the real world and run preferably across a good cross country surface as well as practising the bleep test, you can download the bleep test from the internet just google it but if you cant find I have a mp3 copy and wouldnt mind sending it to you and go into a large enough area perhaps even your garden put the mp3 file onto your ipod and get on with it. Good luck.

Thanks for the advice...my garden is aroud 10m is that okay? i've downloaded the test now all i need to worry about is my neighbours throwing rocks at me. I still dont get how a running machine is the equivalent to running downhill though :s-smilie:

. Do you think practicing the bleep test in my garden three times a week and going on a long distance run twice a week is a good idea?

Reply 3

djmm

15

Try using the treadmill backwards! Really, if you're already able to get to level 15 if you push yourself and you're aware that the level you have to attain is less than half that - why are you bothering to ask about running? Go do some pressups!

Reply 4

S84

Hi Bex, I hope your application goes well.

All I would say is don’t practice the bleep test on a running machine, as you just wont know if your running fast enough at the given levels etc, also, you wont be able to practice turning.
I’m interested; when you were practicing did you play the bleep test in the background whilst steadily increasing the speed on the tread mill until you were too tired to run anymore?
No you will not be able to do the test accurately in your garden because it has to be 20m you run between for each 'beep'.
If you are fit (which it sounds like you are), you shouldn’t have any bother passing the test, but I would definitely recommend you do a proper practice test at home before going to selection, for peace of mind if anything.

All the best!

Reply 5

tiger8565

I'd really recommend finding the nearest playground or such like to practise the bleep test as the running machine really does not give a fair idea of how you are doing.

I could have you all wrong here, and discrediting girls in general, but i have NEVER seen a girl get as high as level 12, but all due credit to you if you can :smile:

i WISH i could......

As for the treadmill, you need to ramp up the incline to about 4% to get any resemblance of running on the flat outside, but it is still doing half of the work for you as it "drags" your trailing leg back for you.

Good luck for your selection for Welbeck, sounds like you are getting well prepped....fitness will help you through :smile:

p.s dont just work on your running fitness though....like djmark said get those pressups going....

Reply 6

djmm

15

When I ran for my county there was a girl who ran up to about 14 I think it was.

Reply 7

djmm

15

*She was older than I; I was only about 15 or so at the time.

Reply 8

tiger8565

sorry...i wasn't saying it wasn't impossible....i actually wanted the jist of that message to be ref. training on a treadmill and that it maybe wasn't representative.

Apologies to all those girls that do get 12 + or those that know of....

Reply 9

GritChimpMk1

It doesnt work, trust me!

I used the same training for OASC this year, on the treadmill I was hitting level 15's...got to RAFC and my legs gave up after level 13

Reply 10

Bex_xXx

OP

I'm desperatley trying to think of somewere i can run that is 20m. It needs to be somewere thats local so i can walk there but i live in a VERY rough area and i'll probably get jumped for it...any suggestions?

Reply 11

Ubiquitous

5

Bex_xXx

I'm desperatley trying to think of somewere i can run that is 20m. It needs to be somewere thats local so i can walk there but i live in a VERY rough area and i'll probably get jumped for it...any suggestions?

There is absolutely no way anyone can help you with this question unless you provide us with an aerial picture of your local area. :wink:

C'mon, if you want to be in the RAF you're going to have to show more initiative than this!

Reply 12

joey123

How about asking your school if they cud open simply sumthing like a corridor for you on a night?

This will also look fairly good on you as it shows that you have gone to some length to find sumwhere to practice when there is nothing obvious

Reply 13

ed_bhoy

Or get up early and use your local park before the locals have slept off their hangovers...

Reply 14

Bex_xXx

OP

It's against health and safety rules to do a bleep test in school because apparently people were collapsing from over exaustion. Also people round my way avoid hangovers by staying drunk :P. I've decided to use the local cemetary. Its pretty deserted... and i aint afraid of no ghosts :biggrin:

Reply 15

Happy_Holidays

15

I've never heard of it being against health and safety to do a bleep test in school. Our school used to take great joy in making us do the bleep test!

Reply 16

TomD

Bex - I think you are missing the point somewhat - do not be transfixed on doing practice bleep tests. From what you describe it looks like it will be a pain to organise it anyway, so why not keep on doing your running, treadmill or outside is largely irrelevant (if on a treadmill then the gardient needs to 1.5% - 2% to simulate outdoor running). Do plenty of body weight exercises, press ups, situps etc, try other forms of training such as cycling, swimming, skipping. Bottom line increase the intensity/duration over time and keep progressing positvely - that way you will improve you fitness.

Reply 17

Bex_xXx

OP

Using a running machine is way more easier for me to organise...are you sure that if i incline it its the same as running outdoors? I've been meaning to start cycling for a while and i definatley need some sort of muscular training going on thanks for the advice :smile:

Reply 18

joey123

Interval training on things like treadmills, steppers etc in my eyes are pretty good for increasing your VO2 max, which will in turn make the bleep test a hell of a lot easier

Reply 19

mountainmetman

14

Fartlec is a good way to go (and can just about be done on the machines), set the short sprint interval for .5 kph above your max target speed, run 400 m at that then step it down for 800 m to a steady jog. You can also do this off the machine.
Or squash, that's quite a good one.

Bleep test on a running machine

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