AUS ARMY PFA - beep test?

Question

I have my heart set on joining the Army. I have never been much of a sprinter, nor have I ever been really fit. But I am reasonably healthy, if a bit over the healthy BMI for my age. Last week I scored a treadmill for a bargain and I really want to be able to train for the "beep test/shuttle run" on it. I have tried to calculate and find what speed I need to go at each interval but to find nothing. I don't have a program for it on it nor is it flash enough to program it in myself. I would just like to know how many Km/Hr I need to start off with and what to go up by with each 20 metre interval. If you have no idea but are a wizz at maths: I need to get to level 7.5, which means I have to cover 1.12km in 6m30s, starting from a fast walking pace, increasing every 20m. I would greatly appreciate any help on this issue!

Answer 1

Your best bet is to use the treadmill as a way to increase areboic fitness (being able to talk while running) and use your backyard for sprints. The beep test is fun; if i were you i would run 3-10km/day building slowly from little bits to longer runs. Then after then steady run on the treadmill, go to you back yard with the beeps preprogramed into a headset, like Sam has suggested, then do the beep test.  Do this 2-3 times/week and easy running the rest. Take one day off of doing the beep test in between days.  We can call these beep test days Test Days and the other days Rest days.  Below is a something I would do and have done when I trained with the Navy Seals:

M- 3-6km plus upper body work

T- 4-8km plus Beep Test

W- 3-6km plus upper body work

R-4-8km plus Beep Test

F- 3-6km plus upper body work

S- 6-10km

S-total Rest

Note that I am a runner and am accustomed to running alot. So you can change accordingly, but this worked for the Seals that I was worked with.

Answer 2

You could download the beep test, burn it to a CD and practice at home in your backyard. You can download it off these websites. Or if they don't work for whatever reason you can download them off limewire or whatever you use to download music. Hope i helped and good luck with the Australian army! Do me proud mate!

http://www.defence.gov.au/army/hq8bde/jo...

http://www.defence.gov.au/army/hq8bde/jo...