BEEP TEST Option for Interval Running. Thursday 27 March. (From Mark Hoffman)
Following interest from a Facebook thread back in January we will be conducting an optional BEEP TEST Thursday at intervals. Rob Lees will coach the standard interval session and those that would like to undertake a beep test can do after the warm up, and then re-join the main group after. This test involves repeated starting, stopping and turning which is significantly different to our normal running and is particularly onerous on knees and Achilles and should be considered ahead of participating. Following is information on the Beep Test Protocol to give you some background.
The BEEP Test Protocol
- The Beep Test is performed over a distance of 20-metres; this distance is marked out with two cone lines placed exactly 20-metres apart.
- “THE ACTUAL TEST” The participant positions themselves adjacent to one of the cones. The test involves an audio track that contains beeps at set intervals. As the test proceeds, the interval between each successive beep reduces, which results in the runner having to increase their speed between shuttles and must continually touch the opposite cone, keeping in tempo with the beeps.
- Once the participant is unable to get to the next cone before the scheduled beep, the test then continues for one more beep/cone, if the participant is successful in playing “catch up” and can reach the next cone before the next beep, then the test continues, however if the participant fails two consecutive beeps/cones, then the test ends and their final score reverts back to the last successful cone attempt.
- Your end score will be based on the amount of stages you were able to complete. If, for example at Level -7 you were able to complete 8 Stages, your final test score would be 7/8.
- There are 21-levels on the full beep test and each level has a set amount of stages to complete. The higher the level the greater the number of stages to complete e.g. Level -1 has 7 stages, level -11 has 12 stages and the final level -21 has 16 stages. Each level goes for approximately 1-minute. Each increase in level is accompanied by an increase in the beep tempo (beeps get closer together). The test starts at 8.5 km/hr (level-1) and increases by 0.5km/hr at each level.