Cant get passed bloody level nine!

[rockapemk1]

Ok, im not to happy. I have trained for a while but i cant get passed level nine on the bleep test without feeling knackered. I run 4 times a week (about 3.2miles-5miles) but still not able to break that magic double figures. Advice?

[boothgraeme]

Try doing some interval training or sprint work, will help build up your stamina levels.

Also recommend playing 5-a-side football (or any other team sport), if you play with guys that have good fitness levels then it can be really knackering and will improve your bleep test.

[rockapemk1]

Sprint work? Been hearing that alot, is that along the same lines as sprinting 100 metres, then jogging 100 and repeating that for a mile or 2?

[speed freek]

Sprint work? Been hearing that alot, is that along the same lines as sprinting 100 metres, then jogging 100 and repeating that for a mile or 2?

There's various ways of doing sprint work but two of the main ones are :

1. During your 3/5 mile run or whatever distance it is, At certain times during the run (for example every 4 mins) sprint for one minute then continue to run at normal pace for another 4 mins, then sprint again for another minute and on and on... It will absolutley KILL YOU but my god it gets you fit if you do it regularly.

2. (The one i use) An extended version of the bleep test, pick two points about 50 mts apart. Starting at point A, jog to point B, then SPRINT back to point A, jog to B again and sprint back to A. Do this an increasing number of times as the weeks progress, Maybe also increase the actual distance.

Best of luck.

[Gazza85]

I use lamposts when i'm street running, its good because not all street lamps are at a even distance so it gives variation, problem is there a part on my run where theres no lampost for a good 100 meters, need to make sure im jogging on that one .

[rockapemk1]

ive got until 1 May to get to at least level 12,so the sprint circuit should ensure i get it by then

[HotShot]

Sprint 2 lamposts, jog back 1, sprint 2, jog back 1...etc.

Do this until you collapse and cough up your lungs...
Try that 3-4 times a week. Jog slow enough to recover, and sprint fast enough to knacker yourself.

The way to increase your speed + endurance is to put in OVER 100%, just like with weight training, you have to get your body used to doing more than it's meant to, to induce muscle growth and thus allowing you to do more.

When I did this (with athletics group), we did it uphill (so we'd sprint uphil, then jog downhill). However, I'd try and pick a flat road to start with before going onto this.

Note: If when you get in from your run, you can see clearly and stand-up without much of a problem, you aren't pushing yourself enough.

[Gazza85]

The good thing about the lampost training is by the time you have slowed down after sprinting one of the leanths the next lampost is only about 10-5 meters away. Just try to find a decent route where there is hardly any junctions/crossings as you forgot to look when your breathing out of your arse.

[wato212]

sprint training will make a big differents in the bleep test, in college i could get level 13.5, and at the end of the course i started trainig for the royal marines,
i'd do sprint trainig 2-3 tiimes a week and footbal for 2 months, i took the bleep test, with 3 other lads, who were training with me, and i got to level 14.8.

[Gazza85]

Yesterday i did a 2 mile run, but after the first mile i was pretty much jogging the rest as it was just one of them days.

At the end of the run i did 6 sprints using the football pitch on the park, its not full size but its bigger than 5 a side.

I was jogging around 2 sides of it and then sprinting the long one, rest for 30 secs, repeat.

Felt like i was gonna puke but it was good.

[wato212]

I agree, when doing sprint training, it does take it out of you, but you do feel alot fitter and better then doing jogging.

[Guest]

Prepare yourself physcologically if you convice yourself enough you can do it you will do it especially if your getting 9

[wato212]

The average person should be able to get pass level 9, it only really starts to get harder at level 10-11. As it states above me, you need the mental side to it as well, but level 9 is very basic.

[Buzz]

I did it once, got 11.9 and I just trained by going for jogs for around 6 weeks after that and only got up to 12.9. This was in Year 10 as well so 2 years ago. I've never done any sprint training before in my life but one method could be set up two points 25m away from each other, and sprint there and back for about a minute, then take a minute rest and do the same.h

[King_duck]

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