Improve your Beep Test - Intermediate
Stephanie Shirley Sport Science
Tactical / Military, Strength & ConditioningA 12-Week running program designed to help improve Beep Test scores for intermediate level (those currently at a Level 6 to 8 on the Beep test, or those who have already successfully completed the beginners program).
With a mix of short and longer intervals, this progressive 3-Day conditioning program will target anaerobic and aerobic capacity to improve cardiovascular endurance that is measured through the Beep test.
Note: This program includes running conditioning sessions only. It is recommended to also include strength, mobility and recovery sessions into your training regime to further enhance your training adaptations.
*Pricing in USD (Cost for program is approx AUD$100.)
A1
Run-Specific Warm-Up
For Completion
A2
Dynamic Warm-Up
For Completion
B1
HIIT Run
4 x 1:00 @ 3.3
B2
Active Recovery
1 x 2:00
B3
HIIT Run
4 x 1:00 @ 3.3
C1
Cool-Down
For Completion
C2
Static Stretch
For Completion
A1
Run-Specific Warm-Up
For Completion
A2
Dynamic Warm-Up
For Completion
A3
Acceleration Warm-Up
1 x 5 @ 10
B1
Repeated Sprint Efforts
4 x 20 @ 4
B2
Active Recovery
1 x 3:00
B3
Repeated Sprint Efforts
4 x 20 @ 4
B4
Active Recovery
1 x 3:00
B5
Repeated Sprint Efforts
4 x 20 @ 4
C1
Cool-Down
For Completion
C2
Static Stretch
For Completion
A1
Run-Specific Warm-Up
For Completion
A2
Dynamic Warm-Up
For Completion
B
Jog
4 x 3:00 @ 2.6
C1
Static Stretch
For Completion
C2
Cool-Down
For Completion
Steph Shirley
Strength & Conditioning Coach/Sport Scientist with a Bachelor of Exercise & Sport Science, Master of High Performance Sport and undergoing a PhD with a load management focus. ASCA Associate Level 2 Coach accreditation.
