jap55s said:
hey guys, at the moment i am trying to get fit. i also need to get to 9.6 on the beep test. at the moment i am really over weight. i can get to about 6.8 on the beep test, but i need 9.6 by 2 months time.
whats some good training and eating tips please?
You trying for the firies?
Doing the beep test is an art. Some people can run 10-15k and struggle to get to 8 on the beep test.
It breaks up your run. It tests agility. Lactic acid plays a great part in the run. I can't tell you of a beep test where I haven't thrown up after it. I was doing 12's though
What worked for me is at the take off for the slower levels, 2 big push off strides followed by a slow jog through to the end. In the earlier levels shake of your legs and arms. Warm up.
In practice, learn to turn to the left on one lap (use your right pivot foot) and at the other end pivot off your left and turn right. This will stop you getting dizzy as well as spreading the lactic over both quads and calves.
Work on your breathing early and concentrate on your breathing as time goes on. Avoid stitch! Big breaths! Keep your arms down by your side and your chin up
Be early on the beeps and use up your penalties. Get warned for going to early. You'd rather be going early then be chasing yourself.
As as soon as you are behind and chasing yourself, give one lap a sprint.
I've got the mp3 I can send you. Do it 3 times a week before you do it. When you train, add another half a meter as a buffer. When your training only go 8.6 for the first 2 days and make 9 on the 3rd.
On the testing day you'll get pushed by everyone else and you'll get over the line easier. Coupled with the shorter distance you'll be laughing.
Good luck sir.
