Hi, Ive been using the bleep test or shuttle run test to improve my cardio fitnes for about a month. In that time my level of fitness has really improved as Ive gone ive gone from a level 9 to a level 13. In addtition I am really toning up..
I really enjoy this form of running as it provides a challenge.
Im concerned however that pushing myself to the max 5 times a week will do me some harm?
It certainly is a good workout, but you should mix it up a bit. Doing the same thing 5 times a week everyweek isn't going to make for a "well-rounded" athlete. Try mixing in some other stuff and testing yourself once a week. I bet you improve even faster!
ODB - A bleep test is running between 2 markers 20 metres apart.
Starting slowly in time with an audio casette which bleeps to tell you when you should make your next run.
Ie 1st bleep run 20 metres, 2nd bleep turn and run back 20 metres 3rd bleep turn and run back etc..
I think the levels are like this :
You start off at level 1, running at 8.5km per hour, after every 60 seconds the speed is increased by 0.5kmph.
So in effect you when you have run for 60 seconds your speed increases to 9kmph and you are now at level 2, 60 seconds later your speed is upped to 9.5kmph and you are then at level three.
Currently im running continuosly until I reach level 13 which equates to a speed of 14.5kmph.
Hope this makes sense - I think i've confused myself..
Thanks Warden - It makes all kinds of sense. As a swimmer we do similar routines in the pool. We just use a clock at one end of the pool, we may start with swimming 100m on the 1 minute mark and then dropping 5 seconds on each consecetive 100 until you can't make it anymore. The goal is to keep the same amount of rest but swim faster each time. Have you ever experienced sweating in the water? [img]smile.gif[/img]
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