13 replies to this topic

[JamieSharon]

I need to achieve 6.10 in the Beep test but i am having a bit of trouble.
If anyone knows of a running coach who can give me some pointers i would be grateful.
I live in SA and someone around the Gawler area would be good but i am willing to drive further.
I have had an ankle injury for last 3 months and am still recovering so i dont need the lessons urgently but would like to get something organised soon.
Jamie

[Hawthorn]

 JamieSharon, on Jan 6 2011, 03:06 PM, said:

I need to achieve 6.10 in the Beep test but i am having a bit of trouble.
If anyone knows of a running coach who can give me some pointers i would be grateful.
I live in SA and someone around the Gawler area would be good but i am willing to drive further.
I have had an ankle injury for last 3 months and am still recovering so i dont need the lessons urgently but would like to get something organised soon.
Jamie

to run a 6.10 in the beep you will be happy to know that you don't need any specific training. When your ankle starts to get better just start doing some running and once you have developed some base fitness, you should be able to do that easy.

google the couch to 5k plan, that should get you where you need to be.

(this is from someone who has recently beeped in the 14's on the final day of a 6 day running week)

Side note, i don't know how much value there is in beep tests in terms of fitness, but it depends what you are attempting to achieve. I assume you are just doing it to join the police, army, navy etc...?

[JamieSharon]

 Hawthorn, on Jan 6 2011, 08:53 PM, said:

to run a 6.10 in the beep you will be happy to know that you don't need any specific training. When your ankle starts to get better just start doing some running and once you have developed some base fitness, you should be able to do that easy.

google the couch to 5k plan, that should get you where you need to be.

(this is from someone who has recently beeped in the 14's on the final day of a 6 day running week)

Side note, i don't know how much value there is in beep tests in terms of fitness, but it depends what you are attempting to achieve. I assume you are just doing it to join the police, army, navy etc...?

Yes I need to achieve this to enter the police force. I have passed my other tests i just need to pass the physical now.
Thanks for the advice, i will google the couch to 5 k plan.
I was hoping having a trainer would be able to help with my technique, and give advice on the best way to improve eg, sprints, jogging, running, or jogging/walking alternately. How often a day/week to train. The sooner the better cause my i lost my job when my work place went broke and shut so im not working at the moment. Just holding out for this.
Im also looking to avoid getting shin splints again.

[slowaz]

http://en.wikipedia....ge_fitness_test

You might have seen this link to the article on the beep test in Wikipedia - it tells you how far and fast you have to run to achieve each level. You have to run at 11 kms/ hr for 10 lots of 20 metres remembering there are turns after each 20 metres slowing you down. 11 km/ hr = approx 5.30 mins per km to give a guide.

I  would advise a couple of things. In your case might be best to train on grass if you are worried about shin splints. Also practice turns as I am sure plenty of time can be lost/ gained through (in)efficient turns. All I think you have to do is get your foot over the line after each repetition, turn quickly as possible before the beep sounds to end the repetition and be ready to start running again back the other way accelerating as quick as possible.

A good training session might be something like running 2 or 3 kms easy, doing some 50 metre run throughs at at least 11 kms / hr pace to get the feel of the pace, doing say 20 - 40 reps up and back between cones placed 20 metres apart (again at necessary pace timing yourself) to practice turning and then do a brief cool down jog.  Good luck.

[TheRuns]

I remember training for the beep test ages ago (2002 I think). I downloaded a copy of the test and put it on my ipod. I found an area that was 20m in length. I recall it was a highschool outdoor area that I had paced out - very unscientific - and I used this for the test.
One of the secrets to getting to where you want to is working on the turns and only going as far and as fast as you need to, no more, no less. I only required level 7.5 for the Army which I made easily. I think it worked out to 1150 metres in distance in total. Level 6.10 would be 1020 metres. See http://en.wikipedia....st#Calculations for info about speeds and distances.

[Gordo31]

 Hawthorn, on Jan 6 2011, 09:23 PM, said:

(this is from someone who has recently beeped in the 14's on the final day of a 6 day running week)

Well done!!!! I can't quite get to 13, but I think that's more of a grip problem than a fitness problem. As for those that can clock it... freaks!!

[Hawthorn]

 Gordo31, on Jan 9 2011, 08:47 AM, said:

Well done!!!! I can't quite get to 13, but I think that's more of a grip problem than a fitness problem. As for those that can clock it... freaks!!

I dont think people actually do finish it. i think thats a myth, the highest i know of is like 18 or 19, and it goes to 22 from memory.

I remember researching this once to resolve some myth that mundine did it every day to warm up for training....

And for the guy attempting to run 6.10, just run every 2nd day (there are no secrets or shortcuts, but if you run often your body will just know what to do, know how to run, etc. maybe put the app on an iphone as there are a number of free ones, and practice ponce a week before you go for a light jog)

Edited by Hawthorn, 10 January 2011 - 09:55 AM.

[Gordo31]

 Hawthorn, on Jan 10 2011, 10:20 AM, said:

I dont think people actually do finish it. i think thats a myth, the highest i know of is like 18 or 19, and it goes to 22 from memory.

The Beep Test website 'claims' that David Beckham and Lance Armstrong can complete it. I have heard of a few AFL players that get very close too.

[slowaz]

 Gordo31, on Jan 9 2011, 07:10 PM, said:

The Beep Test website 'claims' that David Beckham and Lance Armstrong can complete it. I have heard of a few AFL players that get very close too.

http://www.topendspo...shuttle-run.htm

I heard Elvis and Santa Claus went OK in their tests too. This link might be more credible. If Sebastian Coe could not complete it, you'd wonder about Becks. He was never regarded as a top level endurance athlete. The best recorded results of AFL players are around high 15's.

[Hawthorn]

 slowaz, on Jan 10 2011, 11:52 AM, said:

http://www.topendspo...shuttle-run.htm

I heard Elvis and Santa Claus went OK in their tests too. This link might be more credible. If Sebastian Coe could not complete it, you'd wonder about Becks. He was never regarded as a top level endurance athlete. The best recorded results of AFL players are around high 15's.

totally with you, and in a radio interview i think becks said that was a myth.

The top Australian hockey players can do in the 16's (and as someone who has run with them, i know that is true), and i think Judds best is 15.11 (or it might have been 16.11) but keep in mind its going to be harder for AFL players than hockey players, they are around 15kg heavier......

i think a german soccer middy did an 18 verified, but i cant remember the details.

[Hawthorn]

 Hawthorn, on Jan 10 2011, 02:02 PM, said:

totally with you, and in a radio interview i think becks said that was a myth.

The top Australian hockey players can do in the 16's (and as someone who has run with them, i know that is true), and i think Judds best is 15.11 (or it might have been 16.11) but keep in mind its going to be harder for AFL players than hockey players, they are around 15kg heavier......

i think a german soccer middy did an 18 verified, but i cant remember the details.

I should have looked at your link, but yeh, that matches was i have been told / read

[Bellthorpe]

 Hawthorn, on Jan 10 2011, 09:20 AM, said:

And for the guy attempting to run 6.10, just run every 2nd day (there are no secrets or shortcuts, but if you run often your body will just know what to do, know how to run, etc. maybe put the app on an iphone as there are a number of free ones, and practice ponce a week before you go for a light jog)

I don't pretend to be an expert on beep tests, not having been to Telecom training, but it's not at all clear to me how practising one's poncing will help in the test.

[Flash11]

 Gordo31, on Jan 9 2011, 06:10 PM, said:

The Beep Test website 'claims' that David Beckham and Lance Armstrong can complete it. I have heard of a few AFL players that get very close too.

Beckham has hidden the fact he has suffered asthma for 20 odd years so there is no way he has completed it, I even have doubts he has beaten my PB. Armstong would have great endurance but taking this into something like running and saying he has completed it is questionable.

Edited by Flash11, 17 January 2011 - 11:40 PM.

[Gordo31]

 Flash11, on Jan 18 2011, 12:39 AM, said:

Beckham has hidden the fact he has suffered asthma for 20 odd years so there is no way he has completed it, I even have doubts he has beaten my PB. Armstong would have great endurance but taking this into something like running and saying he has completed it is questionable.

Hang on, I'm confused, you mean the internet can lie??? Well, I have to now re-think everything I've 'learnt' from the internet. Those lovely Nigerian men aren't going to be too happy when I tell them I can't send anymore money.