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.

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Filed under: beep test • training

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