How long do you have to prepare for the test? If you have a long time, my suggestion is just to run, lots. Learn good running technique as well. Other energy systems work is going to help a lot too (Burpees, box jumps, etc.).
Practicing running the test will be an asset. I have trained many athletes and military for success in the test, and efficient use of energy during the test is essential. Practice your turning, breathing, strides. Getting familiar with each stage will help this. Download the test audio, bring it to a gymnasium, and practice. Best of luck!
Probably ~400m 'sprints' to improve your lactate threshold. Run up a hill a lot. Push/pull heavy shit for distances. Fartlek runs, this is like interval running where you go hard 1 min, coast 1 min, repeat for designated time. Squat, get your legs/body stronger in general, then the running will feel substantially easier.
What is your current stats with regards to strength? Many athletes who excel at the beep test already have a solid foundation of muscle. Many of those I trained certainly did (though some didn't). High reps squats is key, jump squats, walking lunges (sometimes hundreds) all will help. As it's been said, increase your lactic threshold. Incline treadmill running is a great way, do intervals to start and try to lengthen the intervals and limit rest. Sprinting will also help, all distances; 10 x 200m sprints one day, 5 x 400m another, 2-3 x 800m another day for example. Some days just do steady running for 5k.
I'm not sure what level you're shooting for but level 12 (which might be a good goal) is 2400m, so 1.5 miles you should hope you can do with a solid pace.
I want to get to level 15 in 3 months ( by February 2011 ).
How does this look?
Mon am 5k steady speed + pm lower body training Tue am 2x800m Wed OFF + am upper body training Thr am 5x400m + pm lower body training Fri 8x200m Sat pm Beep test as far as I can go repeated 2times Sun OFF + am upper body training
Lower body training :
Squats Lunges ( forward and back ) Deadlifts
3-6 sets of 10-15 reps
Finisher body weight: squats, jump squats, lunges, burpees
That looks like a recipe to drive yourself into the ground. What are your current stats? Male/Female? BF%? Height/Weight? Sport Background? Injuries? Strength Levels? Just throwing everything in randomly isn't going to help when you have a deadline.
What are your current stats? Male/Female? BF%? Height/Weight? Sport Background? Injuries? Strength Levels? Just throwing everything in randomly isn't going to help when you have a deadline.[/quote]
IÂ´m a female. 168cm / 80kg. BF 30% or so. I used to play tennis have stopped about 6 months ago and since then havenÂ´t been workingout regulary. Pretty much out of shape. No mayor injuries, maybe weak lower back and tight neck. Strength levels? Pretty low, no idea.
The more gradually you work yourself into training(within reason) the better chance it will become a life long habit, rather than a phase where you proverbally crashed and burned(potentially). At 30%BF, the best results in body comp that you'll achieve will be with a sound diet. If I were you, I would get my BF% down to at least 20% before I started running heavily. ~24 kg of fat on your body is a lot of useless baggage to be weighing you down, and grinding your joints into obvlivion. A more reasonable approach for you would be: Training Full body training every second day ~1 hour of strength training, followed by a 0.5-1 hour of low impact cardio(think rowing, elliptical, high rep lunges(make sure you control your bodyweight before you do these)) Diet: Every ~3-5 hours, a serving of protein, 1 serving of vegetables, 1 serving of fruit, and a serving of essential fatty acids(nuts, fish oil caps, avocado, etc).
I have done it a fair bit, and i would say, a lot of track work to get up to level 15. 1500's, 800's, 400's and 200's and working out of the turns, practicing the test wont make you any batter at it, it's just a test. But i agree with murph on the strength work, squats, lunges. my 2 cents.
I've done this a few times. We call it "The Yo-Yo test", but it's the same thing. Honestly, my legs didn't have problem with it. I do a lot of leg work, so they're somewhat strong. It was all lungs for me. Just run, a lot.
To go from 7.5 to 15 would take a lot of work. Is it for something in particular? The highest i ever got was 15.7, my legs just couldn't go any faster, the lactic acid was weighing me down so much. i trained a lot for that.
^To really train specifically for it why not download the beep test and pratice running it once a week or something? People fail at increasing their pace while say running out side for 2km or 20 mins. It's about pushing yourself. A lot of it is mental as well. I really pushed myself HARD to get a 9.5. I don't think its great but I felt as if I proved myself mentally that I could do it.
Push yourself beyond comfort, the body is quick to recover.