9.6 on the Beep Test

G

Griskard

0
So Im going to try and become a professional firefighter. Their website says their next intake is "in the second half of 2012", so I have until that wonderfully specific time to get up to 11.something (Because Ill be damned if Im only JUST passing). They require 9.6 on the beep test. I just did one out in the park, and found I got to 3.7. Now Im 130kg and reasonably fit, I can probably lose 10kg of fat but thats about it. But I was shocked that I only got 3.7. Any ideas on what I can do to get it higher? I mean I know its just going to be lots of hard, hard work, and Ive prepared myself mentally for that. Im mainly concerned that despite working hard I might not get improvements fast enough.

What would you all suggest?
 
Griskard said:
So Im going to try and become a professional firefighter. Their website says their next intake is "in the second half of 2012", so I have until that wonderfully specific time to get up to 11.something (Because Ill be damned if Im only JUST passing). They require 9.6 on the beep test. I just did one out in the park, and found I got to 3.7. Now Im 130kg and reasonably fit, I can probably lose 10kg of fat but thats about it. But I was shocked that I only got 3.7. Any ideas on what I can do to get it higher? I mean I know its just going to be lots of hard, hard work, and Ive prepared myself mentally for that. Im mainly concerned that despite working hard I might not get improvements fast enough.

What would you all suggest?
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Griskard I'll come straight to the point. I think you will struggle to achieve 9.6 in 8 weeks.
At 3.7 you are very unfit. Have you done any training at all, if so what?

If you are starting from scratch I would suggest you run areobically every second day, hopefully 30 minutes would be reasonably comfortable/achievable and creep this up by 5 minutes every week.
I like the idea of running on undulating and natural surfaces - it serves as good resistance training at your stage.
This may seem over simplistic but with out knowing your training history it's a hard one to answer - all I can say is begin at the begining develop a good areobic base before moving on to faster work.
Can you delay your beep test until the next intake?
In the mean time you could lose some weight which will help you overall fitness.

Regards and best of luck
Silly Mid On
Station Officer (retired)
 
As Silly Mid On said - even though you think you are reasonably fit, the harsh truth is that you aren't. YET. Firstly, make sure that you are running 20m for the 20m beep test and not running 20m for the 15m beep test because they are two.
The best way to train for a beep test is to do the beep test.
Do it once as hard as you can and then do it again 10min later, even if you feel that you are too tired to do it properly. Then go for a slow 3mile jog. The next day try and do a bodyweight circuit which will help improve cardio and will help with weight loss. The following day repeat day one etc. This WILL improve your beep test time but remember that it does take time so be patient. Losing weight is the key, after all, how many 110kg+ men or woman are ultramarathon runners? Look for a good periodized training program which will build up your fitness gradually and carefully bringing you to your final goal.

Enjoy training, keep focused.
1Para
 
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