Alright, well some seem to be kind of confused (may have been cleared up) but I am going to post up the levels and distances for the Bleep/Beep/Shuttle run test i downloaded (which I found on this forum but can't remember the place).
1 - has 7 runs = 140m at 1:12
2 - has 8 runs = 160m at 2:14
3 - has 8 runs = 160m at 3:14
4 - has 9 runs = 180m at 4:19
5 - has 9 runs = 180m at 5:21
6 - has 10 runs = 200m at 6:26
7 - has 10 runs = 200m at 7:29
8 - has 11 runs = 220m at 8:36
9 - has 11 runs = 220m at 9:39
10 - has 12 runs = 240m at 10:42
11 - has 12 runs = 240m at 11:44
12 - has 13 runs = 260m at 12:45
It goes on up until level 21 which has 16 runs (lvl 21,16) but for most level 12 should be lots. At level ~9,5 = 2.5Km for this test which means you would be able to run it in 9:04. I've been a runner for years, I'm 5'11" and weigh 155lbs and I can run level 12 when pushed. I regularly do level 10,5 (why i chose here i have no clue lol) but my goal is to run 11,1 "easily" by the time i get the call to go (hoping i will be in BMQ this April). Anyway, enough about me. As for those having troubles meeting the minimum, keep pushing it - do two Beep/Bleep/Shuttle runs a day. If your legs are sore then do a warm up (I do 5 minutes running level 5 speed from the beep test and then do leg exercises and a SMALL stretch). Exercises can be wall jumps, Marching A's (VERY VERY VERY IMPORTANT FOR FORM DO THEM!!!!), butt kicks, foot sweeps, and high kicks. Squats and other leg strengthening exercises don't hurt either, so youtube this stuff and go at it. FORM is important when running people, learn to run correctly and it saves massive amounts of energy (may get you an extra level!). Another thing - once your past level 12-13 (not sure) all the runs stay at 20m in ~4 seconds until last level.
HavocSteve said:
Well if you go to a normal gym, its the length of the outsides. so if you can run 20m and pace it, you should be able to reach level 4 if your somewhat active. It's really only a sprint once you get to level 4 and then you gotta dig deep to reach the level 6.
Whether your male or female I would aim for at least level 9 before going (even if it means making yourself feel like death after running it). Also after you finish running yourself into the ground don't lay down or stop moving, bad! Keep walking around and keep your head above your chest (this was said in another thread as well)
Petamocto said:
It's not really the same as just stating a distance and speed (responding to the original post).
The biggest challenge with the test is that you are stopping and accelerating so much, which is far harder.
That's why people who can typically run for an hour before passing out can only do this test for 10 minutes.
This is true from what I have experienced since i started running the test, although the more you do it the easier it gets, and it doesn't take long before you are running level 8 or 9.
HavocSteve said:
So for the shuttle run.. Is it 11mins or so for the 2.4km run or is it say 11mins or so for like 1km then 11mins or so for the other 1km then like 4 mins of the .4km thats left...
Im not a runner nor a jogger really lol mostly a skateboarder guy or bicycle. so im a lil worried about the outcome of this... id much rather have the step test =\
You have to run the full 2.4Km in under 13:47 (min:sec) (when i last looked, could have changed). If you have to take 26 minutes (from the way i read your post) to run it, you are in deep trouble
. Bicycling is good for leg strength (if you run it in a hard gear...better be!) but bicycling doesn't help your running at all really, it uses different muscles for the most part, so to get better at running, you have to run... As for the step test, I don't know what that is and am not looking it up at the moment (lol).
Redeye said:
Shuttle Run - Grip Test - Push-Ups - Sit-Ups.
There's a warm up at the beginning, not really any breaks other than the wait to get the grip test done.
Yay? So I am going to be dog tired after running my butt off for 10-12 minutes and then go do all the muscular! Sounds great, guess I will practice doing push-ups and such after running now. As for a warm up, you don't really need one people, once you start running the beep test it starts slow enough that it will gradually warm you up.
Hope some of this helped some people, if not feel free to correct and give me trouble as I am new here =).
P.S. If anyone wants the Beep test mp3 I have message me and I can email it to you (I don't think I can upload to the site?)
Anyway, good luck running and start to enjoy it, from what i hear we get to do lots once we are in