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.

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Beat the Beep Test

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