I've done so many beep tests and if I were to give any advice I would also say to them, "economy of effort", never get to the line before the beep because you are wasting energy. Always arrive just at the beep and turn. Then power the first four steps and cruise the rest. This way you use less energy and gain a rest on the cruise in......until the later stages where you just need to dig in and tough it out.
Really helpful video thanks Sam! To give anyone some hope I passed mine yesterday. I am 51 female (BMI 33) osteoarthritis in my knee. I practised with the prison officer app and managed to get to level 4 when practising. The real one felt much slower!! Main advice: dig deep, when your body wants to give up, keep going if you want to pass you will! I saw a few of lads and lasses on the session before fail, if they just grit teeth and worked through - they could have passed. Just don't give up. It's 3.5 minutes of your life - you can do it. Best thing that worked for me was reaching for the line and practising your turns. Good luck anyone reading and due to test!
Great advice - training practically for it makes perfect sense. No point in jogging 30 mins for a 8-13 min test when you can apply sprints, bursts and increase of tempo !!
Thanks for this, it will be a major help. Recently scored 8.2 on the beep test which I was quite disappointed with as I'm a half decent runner and was hoping for higher. I suppose it's a different sort of running than just doing 2.4km max effort, and I wasn't used to it. Anyway I've worked in the beep test (at 22 metres) into my running regime along with modifications as to how I was doing hill sprints and interval training, so thanks again for this piece of advice, really helpful 👍👍🇬🇧🇦🇺
Just couldn't help but chip in with some lessons learned. The beep test is very different from other forms of running and the best way to get physical adaptation to the test is probably to just break it down into intervals. This is because acceleration is detrimental to the beep test. Acceleration, and max speed (as well as de-accelerating before the turn). The higher levels you reach, the more you will benefit from accelerating to the required speed as fast as possible after the turn. Ie the slower you accelerate, the faster you will have to run to "catch up". Actually - a fit football or tennis player will likely outperform a runner. And personally I find that it's really hard to keep up with the pace when I'm near my max level even though I'm rested - so why not train there? By doing interval sets (with good rest in between) of one or two levels at your max, you can recruit some fast twich muscle fibres to help you accelerate. Some (preferrably 62s intervals) can be extra focused on the acceleration after the turm, which is very heavy on the quads and calves. And some can be focused on de-accelerating as fast as possible, to reduce the slowing down time from your max speed to the turn. In other intervals - just run to get the speed adaptation. The higher the level, the more outlandish the speed required, and most runners don't really train at the speed required. Remember that the beep test is a series of 20 meter bursts and stops on a horizontal plane, and that if your legs can carry you for another 62 seconds - you've improved a whole level. That being said, there's nothing wrong with HIIT or hill sprints - which can be great complementary training. /An analytic veteran ;)
Last year I scored 9.2 on the beep test and was really satisfied as this was PR and two levels above the year prior to this. I had gotten more into running and that’s simply why I managed, but I was no excellent runner. Now this week - a year after PR- was a complete setback. I ran 8.4 despite becoming a more experienced runner. I’ve ran the whole year and I do more intense interval runs, I’ve participated in races and so forth so I don’t understand why it went bad. But I mean, we got a whole lifetime to improve for our personal sake so I really hope I can change this. I was aiming for level 10 this time… (18 year old female btw) the PR is still with me tho:)
What sort of nutrition would you recommend for the day of an afternoon bleep test? (And maybe even the day before?) Would you recommend taking energy supplements like gels?
Oh dear. This test is a monster for older females. This is a true challenge to the pelvic floor. Do the army supply nappies? 😂 I would love to see at least one video online from a female who knows what I am talking about. I can run straight distances, I can lift up to 80kg, I can throw a medi ball but bloody Bleep test ... I'm stuck here.
Hello sir, so I’ve lost 2 stone in 2 months and recently started training again I can now get around 5-6 on the beep test depending on the day and I can run for 40 mins (SUPER SLOW) now I tried a 2km run today and did 1.6km in 9:30 before being KNACKERED I had a minute and completed 2km in 11:37. I’ve been studying your videos about hill sprints and HIIT Should I stop the slow 40 min runs, are they pointless also if I do 30 seconds run 1 min recovery for a total of 15 minutes is that enough for one day? And in regards to the 200m sprints how long is enough. 20 mins? And final questions how long would it take for me to end up with a consistent 7.5, I have asked a lot of times these sort of things I just really want to be able to sign up thank you
Firstly, congrats on the weight loss buddy. I would definitely keep your long slow runs in but do a hiit workout afterwards. I would try not to have too much recovery time and split the 2km down to 500mtrs. Half the time it takes for the 500mtrs and that’s your recovery time before the next 500mtrs. Hill sprints are difficult to gauge, 20 mins will be plenty though
Been to glencorse barracks edinbrough twice now got 11.2 but need 11.6 for the paras, I can run all day but struggle with speed and beating that bleep, iv got a 11kg weighted vest I’m going to try that aswell see if that helps, they’ve offered me guards para but I don’t want to feel beaten by the test so maybe third time lucky 🤞
I will have this test next month. What exercises are needed to pass this test easily? Also, the distance is 25 metres. Will the time be enough for just a month? Thank you very much.
Got my assessment centre in two weeks need to get the 11.7 , can run 2km in 7:42 but seem to struggle keeping the heat on with the beep test, gunna try slow it right down at the start and expend less energy
Hello Sir, I saw on the army website that Paratrooper applicants need to be able to run 2k in under 8min 15. I was wondering what a good time to run a 5k for a paratrooper applicant would be, is there any time you could roughly say? Thank you.
I have a good tip if u do your test breath slowly and take your mind of running think of something else for 6.5 minutes and your smash the 7.5 in no time
i’ve got my assessment centre test in w bit more than a month, i’ve been practicing but it’s really a struggle i’m on a level 6 and need to get to 8.7 i don’t know if i can do it by the time and im really scared
Hi there I have just received my assessment date for the 19th of January and I’m going for the paras so I need 11.6 on the bleep test however currently I have only been reaching 10.3 as I’ve been practicing for the 2km which I have at 7minutes 55seconds but I’m really struggling to improve my bleep test and was wondering what’s the best kind of interval training I should be doing and should I still be running 5ks or should I stick to shorter distances ?
Carry on with the 5km’s for sure. I would start training twice a day, a good 30 min hiit and a good run session. Just be sure to add in rest days and eat and drink well whilst you increase your training routine so you don’t injure yourself.
@@MilitaryFitness okay thank you and yeah I got to the gym and for a run everyday apart from my rest day where I’ll just do like a short 2km and my 5k is at 23minutes now but I still struggle with stamina on the bleep test so am I best off increasing the distance or better off going to like a 3 or 4K and trying to sprint it out rather than pacing a 5k ?
@@decfpv hill sprints and short sharp fast runs will get your beep test score up quickly. Once you have passed it, go back to the longer runs as that is what you will be doing in the paras.
hi sam, it’s me again, the girl who struggles with 2km. for some reason i find the bleep test easier, and i got like level 3 or 4 last time. my role wants 5.8 but what do i need to pass the AC overall?
If all you need is 5.8 for your role then that’s that. I would aim for a solid 7 though. I have a video on my channel with all the requirements for the bleep test at the AC
@@alijashahi7731 start with 100 in a row and work ur way up to 300, if can’t do 100 and stop at 76, then pause and do the test, this made me cardio so good for aosb
Please I am from a commonwealth country. I completed the army corgnitive test, and I submitted my police report as well, so please how long will it take to get my assessment invite? Thank you
I run a 2k In about 8min 20 and need 11.6 on beep test but fairly worried as people have said beep is harder has anyone got any experience on the beep and doing a 2k is there a major difference?
@@MilitaryFitness Had briefing last Saturday and got 11.3 on Beep Test - you do a lot better in the real thing than practising at home! Got my CAT-1 and onto MB now. Thanks for all your help with these videos
@@MilitaryFitness give me one best tip to go from 6.5 to 7.5 within 2 weeks? After around 6 and close to 6.5 i get tired due to heavy breathing in my chest. My body may be could but i think i lack proper breathing technique
I've done so many beep tests and if I were to give any advice I would also say to them, "economy of effort", never get to the line before the beep because you are wasting energy. Always arrive just at the beep and turn. Then power the first four steps and cruise the rest. This way you use less energy and gain a rest on the cruise in......until the later stages where you just need to dig in and tough it out.
Got some weight to shift and didn’t realise how unfit I was. Can hike forever but this was a different animal. Thanks for this.
No probs mate. It really is a different kind of fitness.
Really helpful video thanks Sam! To give anyone some hope I passed mine yesterday. I am 51 female (BMI 33) osteoarthritis in my knee. I practised with the prison officer app and managed to get to level 4 when practising. The real one felt much slower!! Main advice: dig deep, when your body wants to give up, keep going if you want to pass you will! I saw a few of lads and lasses on the session before fail, if they just grit teeth and worked through - they could have passed. Just don't give up. It's 3.5 minutes of your life - you can do it. Best thing that worked for me was reaching for the line and practising your turns. Good luck anyone reading and due to test!
Great advice and well done on passing yesterday 🫡🎉
Great advice - training practically for it makes perfect sense. No point in jogging 30 mins for a 8-13 min test when you can apply sprints, bursts and increase of tempo !!
That is the truth
Thank You! Finally a video that gives tips on preparing for the test, instead of techniques during the test, masked as "improving your score".
I really do hope it helps buddy 💪🏻💪🏻
My class in P.E had to do the beep test, completely wasn't prepared, thanks to this, I can actually be prepared for next time. Thanks chief.
No probs mate. Best of luck for the next one🫡
Thanks for this, it will be a major help. Recently scored 8.2 on the beep test which I was quite disappointed with as I'm a half decent runner and was hoping for higher. I suppose it's a different sort of running than just doing 2.4km max effort, and I wasn't used to it. Anyway I've worked in the beep test (at 22 metres) into my running regime along with modifications as to how I was doing hill sprints and interval training, so thanks again for this piece of advice, really helpful 👍👍🇬🇧🇦🇺
No problem mate. All the best
How’d you get on with your progress Guardian? :)
I’m a similar level, and looking to improve my quads endurance
Just couldn't help but chip in with some lessons learned. The beep test is very different from other forms of running and the best way to get physical adaptation to the test is probably to just break it down into intervals. This is because acceleration is detrimental to the beep test. Acceleration, and max speed (as well as de-accelerating before the turn). The higher levels you reach, the more you will benefit from accelerating to the required speed as fast as possible after the turn. Ie the slower you accelerate, the faster you will have to run to "catch up".
Actually - a fit football or tennis player will likely outperform a runner. And personally I find that it's really hard to keep up with the pace when I'm near my max level even though I'm rested - so why not train there?
By doing interval sets (with good rest in between) of one or two levels at your max, you can recruit some fast twich muscle fibres to help you accelerate. Some (preferrably 62s intervals) can be extra focused on the acceleration after the turm, which is very heavy on the quads and calves. And some can be focused on de-accelerating as fast as possible, to reduce the slowing down time from your max speed to the turn. In other intervals - just run to get the speed adaptation. The higher the level, the more outlandish the speed required, and most runners don't really train at the speed required. Remember that the beep test is a series of 20 meter bursts and stops on a horizontal plane, and that if your legs can carry you for another 62 seconds - you've improved a whole level.
That being said, there's nothing wrong with HIIT or hill sprints - which can be great complementary training.
/An analytic veteran ;)
Good advice🫡
Thank you for posting this
I plan on on enlisting in the french foreign legion
Good luck buddy.
im 15 and going for the 11.3 for the paras, this is great help cheers
No problem, best of luck
Last year I scored 9.2 on the beep test and was really satisfied as this was PR and two levels above the year prior to this. I had gotten more into running and that’s simply why I managed, but I was no excellent runner. Now this week - a year after PR- was a complete setback. I ran 8.4 despite becoming a more experienced runner. I’ve ran the whole year and I do more intense interval runs, I’ve participated in races and so forth so I don’t understand why it went bad. But I mean, we got a whole lifetime to improve for our personal sake so I really hope I can change this. I was aiming for level 10 this time… (18 year old female btw) the PR is still with me tho:)
If you did the bleep test once a week for three weeks you will beat your PR
Thanks for all your videos and tips Sam. I’m heading up to Glencorse next week for my AC 🤞🏽
No probs mate, best of luck
We’re preparing ourselves just waiting for the army to start accepting application from commonwealth citizens
Hopefully not too long now mate
Where are you from?
Got 14 last year aiming for 17 this year let’s gooo
Beautiful stuff, been waiting for this thanks alot
No probs buddy
Wow thanks for the information Sam, I appreciate it.
No probs buddy
I’m going reserves this year and this was so helpful !
That’s great news, best of luck
Excellent information thanks for sharing dear keep it up stay safe
Thanks for the lovely comment, have a great weekend 👍🏻
Solid advice as always Sam.
Thanks buddy 👍🏻
What sort of nutrition would you recommend for the day of an afternoon bleep test? (And maybe even the day before?) Would you recommend taking energy supplements like gels?
I have just filmed a video for you. It should be on my channel in the next hour or two 💪🏻💪🏻
My test is Dec 11th I can only do one push up but confident I'll get were I need to be by then
Just have to stick at it and you will be fine by then
Hi staff, Im preparing for the para aptitude course. Please can you provide me with some tips to prepare me for my level 11.6 beep test please.
@@kamamusicuk just watch my beep test playlist and you will be fine
Thank you staff@@MilitaryFitness
Thanks sir your good man
No probs mate
Love you Sam 👍
Thanks
Oh dear. This test is a monster for older females. This is a true challenge to the pelvic floor. Do the army supply nappies? 😂 I would love to see at least one video online from a female who knows what I am talking about. I can run straight distances, I can lift up to 80kg, I can throw a medi ball but bloody Bleep test ... I'm stuck here.
Hahaha hopefully some one will put up a vid soon 🤞🏻
Hello sir, so I’ve lost 2 stone in 2 months and recently started training again I can now get around 5-6 on the beep test depending on the day and I can run for 40 mins (SUPER SLOW) now I tried a 2km run today and did 1.6km in 9:30 before being KNACKERED I had a minute and completed 2km in 11:37. I’ve been studying your videos about hill sprints and HIIT Should I stop the slow 40 min runs, are they pointless also if I do 30 seconds run 1 min recovery for a total of 15 minutes is that enough for one day? And in regards to the 200m sprints how long is enough. 20 mins? And final questions how long would it take for me to end up with a consistent 7.5, I have asked a lot of times these sort of things I just really want to be able to sign up thank you
Firstly, congrats on the weight loss buddy. I would definitely keep your long slow runs in but do a hiit workout afterwards. I would try not to have too much recovery time and split the 2km down to 500mtrs. Half the time it takes for the 500mtrs and that’s your recovery time before the next 500mtrs. Hill sprints are difficult to gauge, 20 mins will be plenty though
@@MilitaryFitness Thankyou 😊
@@ReganJH2 no probs
Been to glencorse barracks edinbrough twice now got 11.2 but need 11.6 for the paras, I can run all day but struggle with speed and beating that bleep, iv got a 11kg weighted vest I’m going to try that aswell see if that helps, they’ve offered me guards para but I don’t want to feel beaten by the test so maybe third time lucky 🤞
Keep trying and include some hiit workouts
Hi Sam, what incline % are you looking at for hill sprints? I have a couple of options but not sure how steep to go?? Thanks
Mix it up. High % incline, short sharp sprints, low gradual inclines, longer sprints.
I will have this test next month. What exercises are needed to pass this test easily? Also, the distance is 25 metres. Will the time be enough for just a month? Thank you very much.
You need to do hiit workouts and practice the test no more than 2 times a week. After you practice it, do a workout straight after
HiiT is amazing. Shout out to Shaun at Insanity haha
Hi, what are the basic exercises that will help to improve our beep test results?
Squats, lunges, burpees
For hill sprint, any specific distance or just use the whole height of the hill?
Use the full height
Got my assessment centre in two weeks need to get the 11.7 , can run 2km in 7:42 but seem to struggle keeping the heat on with the beep test, gunna try slow it right down at the start and expend less energy
Slow it down and when you feel like stopping just keep going to level 11 even if you miss the beeps. Get your body used to it
@@MilitaryFitness thanks for the advice 💪🏼
Hello Sir, I saw on the army website that Paratrooper applicants need to be able to run 2k in under 8min 15. I was wondering what a good time to run a 5k for a paratrooper applicant would be, is there any time you could roughly say? Thank you.
20minutes is a decent time for 5km
I have a good tip if u do your test breath slowly and take your mind of running think of something else for 6.5 minutes and your smash the 7.5 in no time
🫡
Good sir I have pass my phone interview... my assessment date is 28 of feb
Superb news
Mine is 28 February as well in Staffordshire
@@dannyrash123 good luck buddy
i’ve got my assessment centre test in w bit more than a month, i’ve been practicing but it’s really a struggle i’m on a level 6 and need to get to 8.7 i don’t know if i can do it by the time and im really scared
@@hipsterduckster5308 you have bags of time., watch my videos and they will really help
@@MilitaryFitness thank you man really appreciate it
@@hipsterduckster5308 no problem
Hi there I have just received my assessment date for the 19th of January and I’m going for the paras so I need 11.6 on the bleep test however currently I have only been reaching 10.3 as I’ve been practicing for the 2km which I have at 7minutes 55seconds but I’m really struggling to improve my bleep test and was wondering what’s the best kind of interval training I should be doing and should I still be running 5ks or should I stick to shorter distances ?
Carry on with the 5km’s for sure. I would start training twice a day, a good 30 min hiit and a good run session. Just be sure to add in rest days and eat and drink well whilst you increase your training routine so you don’t injure yourself.
@@MilitaryFitness okay thank you and yeah I got to the gym and for a run everyday apart from my rest day where I’ll just do like a short 2km and my 5k is at 23minutes now but I still struggle with stamina on the bleep test so am I best off increasing the distance or better off going to like a 3 or 4K and trying to sprint it out rather than pacing a 5k ?
@@decfpv hill sprints and short sharp fast runs will get your beep test score up quickly. Once you have passed it, go back to the longer runs as that is what you will be doing in the paras.
@@MilitaryFitness okay thankyou for all your help
@@MilitaryFitness sorry to bother you again but with the hill sprints should I be doing them in there own or before or after a short or long run ?
I have a beeptest in 2 weeks and I want to improve as good as possible, tips??
Watch my bleep test play list and you will ace it
hi sam, it’s me again, the girl who struggles with 2km. for some reason i find the bleep test easier, and i got like level 3 or 4 last time. my role wants 5.8 but what do i need to pass the AC overall?
If all you need is 5.8 for your role then that’s that. I would aim for a solid 7 though. I have a video on my channel with all the requirements for the bleep test at the AC
@@MilitaryFitness oh right i forgot to tell you that i’ve injured my tendon in both feet. what else can i do to improve my CV fitness and strength?
@@alijashahi7731 a fuck ton of burpees
@@DJRAJEE cheers mate , hopefully it doesn’t hurt my already injured feet more
@@alijashahi7731 start with 100 in a row and work ur way up to 300, if can’t do 100 and stop at 76, then pause and do the test, this made me cardio so good for aosb
Hello Sam can I use a treadmill if I don't have a hill to run on, if yes what possible settings can I use?
Yeah, a treadmill would be just as good. Just put it on a little incline for the sprint and then back to level for the downhill or even minus 4 or 5%
@@MilitaryFitness thanks Sam
@@noelfuh8153 no probs bud
Please I am from a commonwealth country. I completed the army corgnitive test, and I submitted my police report as well, so please how long will it take to get my assessment invite? Thank you
I've got 6 days to get 8.06 wish me luck
@@hmmmmgames1139 you’ll do it
I did a 2km run and then a 6 hill sprints. The most I could do. By the end of it I was dead lol
That is a great workout💪🏻💪🏻 buddy
How often do we need to do the 22m for ?same for HIIT.
I can do 6.0. I need to get 7.5 in one month. Do you think this is possible?
I think I just replied to you on insta
Proper disheartening to get a high score one day then the next can't beat 3.2
It is a really tough test
Got assessment centre in 10 days I’m getting 8.1 and need 8.7 have I got time ?
Yes definitely
I run a 2k In about 8min 20 and need 11.6 on beep test but fairly worried as people have said beep is harder has anyone got any experience on the beep and doing a 2k is there a major difference?
Some people do find it harder and some people find it easier. Plenty of training and practice and you will be fine
@@MilitaryFitness thanks for your time and comment really appreciate it
@@larennhunt6860 no probs
just curious, what level can you get up to Sam?
I did it last year and got to 14 and had to sack it there 🤮
@@MilitaryFitness That is impressive, mate! I am getting to low-mid level 10 and have briefing next week. Hoping I can improve to 11-12 by MB.
@@poloutz I am lucky where by I am much better at the beep test compared to long distance running. You will smash the MB mate.
@@MilitaryFitness Had briefing last Saturday and got 11.3 on Beep Test - you do a lot better in the real thing than practising at home! Got my CAT-1 and onto MB now. Thanks for all your help with these videos
@@poloutz that is brilliant news buddy. Congrats
In 1 month i have police test. I ran beep at 8.0 but i need level 10.1. Does anyone have some advices❤
Just watch my videos and you will be just fine
Is it possible to get at least an 8.7 in 3 weeks using these methods?
As long as you are around level 7 already.
@@MilitaryFitness i am in level 6.5 can i get into 7.5 with this technique within 2 week?
@@iamroxxstar you could do.
@@MilitaryFitness give me one best tip to go from 6.5 to 7.5 within 2 weeks? After around 6 and close to 6.5 i get tired due to heavy breathing in my chest. My body may be could but i think i lack proper breathing technique
@@iamroxxstar once you have finished a beep test. Wait 10 mins then do another one
Why is the beep that is on TH-cam much slower than the actual beep test at the assessment?? It feels a bit misguided tbh
That’s weird
also noticed that
Sir make a video on commonwealth application please reply
All done mate
I failed my bleep test training for my second time
What score did you get
I got to level 4 out of 5.4
@@MilitaryFitness I got to level 4
@@judithnawanga are you following a program of any kind
@@MilitaryFitness Not yet I would happy to get any recommendations program to pass my second trail