Mick Hill has got a wealth of experience when it comes to running and helping prepare for the Bleep Test. Give him top tips a read when it comes to preparing and running!
PRACTICE
- The military practice for EVERYTHING. We go on EX before OPS, we build up and practice fitness tests like the SCR. Do not treat your tests any different.
- Download the bleep test app and use it!
- Be honest and accurate with your first practice to give yourself a baseline.
- Compare that baseline with the pass mark you need and build a plan from there.
- Do the test twice a week
- Finish your attempt, have a break and go again to see the higher levels.
All of this is valuable data that will give you the confidence to attack the test, knowing that you have put the work in.
RUN
- Compliment your bleep test training with more general running.
- Be sensible. You don’t need to be running ultra marathons to pass selection process.
- Fartlek/interval training will help with your speed and change of pace.
- Use a steady slow run as part of your recovery.
- We will come back to general army running at the end.
SPECIFICS
- Practice the turning. You will lose time if you don’t make this a priority.
- Hit the line and power off like a swimmer.
- Don’t rush the bleeps, it’s very slow at first.
- Lower body strength will drastically improve your turning performance.
- Compound movements like squats, lunges, split squats etc (youtube)
DISCIPLINE
- The most important thing here.
- Only you can make this happen.
- Discipline your training, your diet and your recovery.
BONUS
- Breath management
- Run at different times of day as you won’t know when the test will happen.