Improving bleep test score

So I've devolved into a cardio noob and i'd like to add some back in to improve my bleep test score for future employment prospects.
I aiming for above a level 10 (hopefully a 12 or 13) which is about 2.5km

I have 3 days a week (TTS) and about 16 weeks.
I lift on alternating 3 days (MWF)

So my plan is to do a bleep test this saturday and work off that.

Any suggestions?

Tuesday:
2.5km timed run or 20 minute fun run

Thursday:
3000m/30mins (add 200m a week but keep it at 30mins)

Saturday:
Shuttle runs progressing through this program
http://www.flexncardio.com.au/index.php?p=3_5

 

I used to do this test when I was in the Army, we had to pass it every year as part of our fitness standard.

I've never been a cardio guy so I asked one of the staff who gives the test the best way to train for it.

Her advice: practice the test itself. Set it up where you can find space find a copy of the test and practice it. One of the hardest aspects of the test is knowing what speed to start at and how to properly increase your speed at the different intervals. The more times you actually practice it your body gets to know it and you'll have a better idea how to pace yourself.

Worked for me anyway.

 

3k in 30 minutes is a VERY slow jog. I don't think that will do much for your cardio unless you are seriously out of shape, which I suspect you are not.

I'm not an expert, but I do run regularly. Unless you have a real problem with runnning, then I'd have thought that a fir and healthy young man should be able to do at least 5k with ease. Pace yourself at about 5 mins 30 a kilometre unless your course is very steep. Start with that then set a slightly quicker time progressively.

I suggest you have a look at what running clubs are available in your area. (If it's anything like round here then there should be plenty to choose from.) A decent club will offer a variety of different lengths of run, plus usually a cario session at least once a week.

 

Hill sprints are the business for cardio (and for working your legs!) Did a load of them last night, and they really get you heart rate up.

I think it's stuff like that where you can really benefit from doing it as part of a group, because it's a lot easier to push yourself when you've got other people just ahead of and just behind you. On your own it's easy to just take your foot of the gas a bit.

 

I concur with hill sprints, when I was having issues with my running I started adding some hill sprints and noticed huge advancements in minimal time.

I definitely find that most people who have problems with the test are tiring themselves out too early, they're all gung-ho right out of the box and sprint and run when for the first few levels you can pretty much jog very lightly and make it with time to spare.

 

When I was applying to join my local police force as a special constable a few months back, I just practised it by practising it. It's actually pretty easy to do, you just gotta find a rhythm you're happy with and go for it. I've seen a lot of people who are keen to get to the end long before the bleep tire themselves out very quickly, when certainly initially there is no real rush. The distance is kinda irrelevant, it's just about keeping with the tempo.

 

Practice turning, it makes a huge difference. I'm a faster sprinter and have better cardio than all my football clients but they all kick my behind in the bleep test. Shorter end strides, low centre and drop/twist.

For the fitness, 1 x distance run and 1-2x HIIT stuff. Mix it up, shuttle runs are great 1 10-29-30-40 shuttle rest 1 min repeat, repeat till you want to die. Prowler shuttles, hill sprints, treadmill sprints etc are all a good way to go.

I'd vote shuttles are the best method as they tear your lungs up and will get plenty of turning practice. 5-10 runs post workout was my old go to.

 

All great suggestions. The more you can make your training like the event, the better (i.e. do the test often to reach pornstar level). If all I've got access to is a treadmill, I start off at about 5.4mph on a 2.5% incline and up the speed by 0.3mph every 50 or so seconds. The rate of pace increase helps compensate for lack of turning. I like Steve's suggestion about shuttles post-workout, but be wary that high-speed turns when already fatigued put you at greater risk of ACL explosions.

 

True! It's coz my clients are all bulletproof now

Maybe on their own day.