With the release of “Beat the Beep Test” I’ve been getting a lot of questions about whether or not the program can be used to prepare for the other common running tests that police and military units use.

The most common distances used for fitness tests are a 2.4km run or a 2 mile / 3.2km run.  Both are tests of aerobic endurance and due to the relatively short distances (as opposed to say a 10k) they are also a test of anaerobic endurance and lactate tolerance if you are racing to finish the last 600 – 800 metres!

Because of the similar fitness demands training for the 2.4k or 2 mile run is practically the same as for the beep test.  The best way to train for these tests is to perform a combination of short, intense interval runs, specific strength training for the legs and core and a limited amount of longer distance running to “practice” the skill of running.

If you are following the programs outlined in “Beat the Beep Test” all you need to do to optimise your results in a 2.4km or 2 mile run is to swap the practice beep tests for practice runs of the appropriate distance.

The programs in “Beat the Beep Test” have also been designed to prepare you for life after your fitness test and the fitness you gain will allow you to run the 5 – 10km (and longer) distances that will pop up in your unit or recruit training.

Get the new book here

Beat the Beep Test

When most people start to train for the beep test they typically embark on a program of steady pace distance runs starting at a couple of kilometres and gradually increasing to 5 or even 10km.

However did you know that this approach to training for the beep test is actually one of the worst ways to train for the test.

Running long distances at a slow pace is a good way to get good at running slowly but it doesn’t do much for your top end speed or your ability to deal with the increasing difficulty of the test.

In order to get better at the beep test you need to work on a combination of longer easier runs and shorter harder interval work.  The trick is to combine the two in the correct ratio to see continued improvement without overtraining.

Typically when I’m programming for the beep test I like to include one long run a week and then 2-3 interval or cross training workouts.

These workouts could be fixed distance repeats like 4 x 400m with 2:00 rests or they could be alternating run/walk times intervals like 1:00 run / 2:00 walk for 8 intervals.

By manipulating the distances, times and rest intervals different aspects of beep test fitness can be trained in a time efficient and low impact manner.

If you are applying for military or emergency services job after years of relative inactivity and lots of time in an office the prospect of training for and passing the required fitness tests can be quite daunting.

Many people attempt a practice entry test and become concerned when they only achieve a fraction of the required number of pushups, situps or beep test levels.

While initially this may present as a serious problem the reality is that there is normally nothing to worry about.

The good news is that the human body is highly adaptable to training and when you start at a low level of fitness you will see rapid improvements in strength, flexibility and aerobic fitness.  In the same time it takes a well conditioned athlete to go from level 11.5 to 12.5 a beginner could realistically improve 2, 3 or even 4 full levels from level 2.1 to over 6.1!

In fact I’ve had several clients who initially scored down in the 2.5 to 4.1 range who were able to pass at level 6.1 after only a few weeks of training.

So if you are starting from scratch don’t be disheartened, just follow these tips to give yourself the best chance of passing the test.

Start now

Too many people put off starting their training until they have only a few weeks left and typically this is when they contact a trainer in a massive panic.  Even though a trainer is a great way to get results we are not miracle workers! If you need to add 5 levels to your score in 2 weeks chances are you’ve left your run a bit late.

As soon as you find out that you’ll need to pass a beep test get off the couch and get moving.  It might be as simple as a 20 minute walk after dinner but start straight away before life gets in the way.

Get a plan

In the Army there is an old saying “Failure to plan is planning to fail” and this is certainly the case with training for specific fitness goals.

Even if you don’t purchase my book on beep test training make sure you sit down and write out your plan on paper.  Set aside time at least 3 times a week to train and try to figure out a progression that starts with easy workouts and leads to more challenging sessions.  It takes about 8 weeks of training to achieve a basic level of fitness and if you need to reach  the higher levels of the test (above 7.5) you’ll need to factor in another 4-8 weeks as well.

Of course if you want to take the guess work out of planning just hit up the link at the top of the page for my new book on beep test training.

Don’t neglect recovery

If you’ve been inactive for a while chances are your first few workouts will cause some stiffness and soreness.  To minimise your discomfort and allow you to continue training you’ll want to make sure that you are eating a healthy diet, stretching after each session and getting enough sleep.

Work with a partner

One of the major factors in the success of a training program is maintaining the motivation to keep training when things start to get tough or life gets in the way.  Enlisting a friend or family member to train with you will provide a major boost in motivation and accountability plus you’ll doing your training partner a favour by helping them get fit too!

So if you’ve just discovered that you’ll have to pass a beep test in the future the message is clear. Get a plan, get started and get help to stay on track!

The beep test (often called the multi stage fitness or shuttle test by coaches) is increasingly being used to monitor the fitness of soccer players.  Some federations have even gone as far as mandating a minimum fitness level for players to reach before they are allowed to play in certain grades!

For example in Singapore to play in reserve grade you need to get a minimum of 12.8 and pass the test every year.

Another big use for the beep test in soccer is grading players at selection camps.  At the end of the day if the choice comes down to two players with similar skills coaches are going to pick the fitter athlete as the starter.

This means that soccer coaches, players and parents need to be aware of the best ways to train and prepare for the beep test so that they maximise their chances of playing at the highest levels.

How Fit are You?

You don’t have to be applying for the defence forces or police to benefit from the beep test.

Since the test only requires a couple of markers set 20m apart, your running gear and an Mp3 player it is an easy and fast way to measure your aerobic fitness and keep track of your progress.

I suggest using a tape measure to mark out your course because each metre you get it wrong is a 5% error!

Before attempting a maximal beep test you should get clearance from your doctor especially if you are over 35, overweight or have been sedentary for a few years.  Anyone with a history of breathing difficulties or heart problems should not attempt the test unless cleared by a specialist.

So what’s a good score?

The following is just a rough guide

Men aged 16 – 35

Poor – less than 8.1

Average – 8.1 – 10.1

Good – 10.1 – 12.1

Excellent – 12.1+

Men aged 36 – 50

Poor – less than 7.1

Average – 7.1 – 9.1

Good – 9.1 – 11.1

Excellent 11.1+

Women aged 16 – 35

Poor – less than 7.1

Average – 7.1 – 9.1

Good – 9.1 – 11.1

Excellent 11.1+

The beep test is used by a wide variety of different organisations with a similarly wide variety of pass marks required to pass the entry standard.

The list below shows some of the organisations that use the test but doesn’t include the hundreds of schools and sports teams that use the beep test as a factor in selection for representative teams and ongoing fitness assessment.

Note that any numbers here are the MINIMUM level required to gain entry to a certain job.  Often selection for these jobs is competitive and the better your score on the beep test the more likely you are to get the job and survive basic training!

Here is a list I found of various beep test standards
NSW Police 5.1
England & Wales Police 5.4
Australian  Navy 6.1
Australian Airforce 6.5
Ontario Police 6.5
South Australian Police Female 6.10
Victorian Police Female 6.10
WA Police Female 7.1
NZ Navy 7.1
UK Airforce F 7.2
Australian Army 7.5
LEVEL C REF 8
UK Army Female 8.1
LEVEL B REF 9
SA Police Male 9.4
Victorian Police Male 9.4
UK Fire Brigade 9.6
NSW Fire Brigade 9.6
UK Airforce Male 9.10
LEVEL A REF 10
WA Police Male 10.1
UK Army 10.2
UK Marines 11
NSW Police Tactical unit 10.6

List from http://hikosaemon.blogspot.com/2010/01/dreaded-beep-test.html