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The idea of these sessions is to run as far as you can in the allocated time. The Effort Level is at 9/10 during the fast run phase of the session. Your active rest for these sessions is a slow jog. If you are finding 50m too hard or too easy, then you may adjust the distance but keep the Effort Level at 8/10 and aim to arrive at the line at 14sec. Effort Level 8/10 is about halfway between a sprint and a jog. You should be making the line at about the 14sec mark. After completing the allocated reps Eg 8 (4mins) then you rest for 3mins. Repeat this process for the allocated number of reps. Here are the explanations for each session types. ​If you're looking for an easy to follow running training plan, you'll find one below. If that's you, consider the number of sprints with no recovery for your level.

The distances and the total times may not look like much of a challenge for someone who has never done the beep test. As you train, you'll be using a variety of training methods, but when you test yourself, be sure to aim for higher than you need to achieve to pass.Īnother aspect to consider when looking at the data is the physical demands of turning around every 20m.

We coach our TBG troops to aim to exceed the requirements rather than achieve what's needed for a minimum standard. By the time you complete level 7.5, you'd have run a distance of 1120m that equals 56 sprints. That means you'll be running for a total of 6 minutes and 51 seconds getting progressively faster at every level. You'll have to reach at least level 7.5 on your beep test.

By the time you complete level 6.5, you'd have run a distance of 920m that equals 46 sprints. That means you'll be running for a total of 5 minutes and 47 seconds getting progressively faster at every level. You'll have to reach at least level 6.5 on your beep test. By the time you complete level 6.1, you'd have run a distance of 840m that equals 42 sprints. That means you'll be running for a total of 5 minutes and 21 seconds getting progressively faster at every level.

You'll have to reach at least level 6.1 on your beep test. If you meet the standards for your branch of the military, your data will look something like this: