That's a good website, I found an interesting article, here's a quote.
Studies have also confirmed that long-distance runners are more economical than middle-distance runners, and high-mileage runners have better running economy than lower-mileage runners. In fact, as a group, high-mileage runners (over 60 miles per week) outperformed lower-mileage runners in all race distances of 10-K or longer. Clearly, the more we run, the more efficient we become.
Clearly, the more we run, the more efficient we become.
There's part of your answer to increase your bleep test result. The other parts would include sprint training, and make your mind stronger, just tell yourself "one more" after EVERY SINGLE LAP. Just do it! You feel so good afterwards which is a nice bonus..
