Improve your Beep Test - Advanced
Stephanie Shirley Sport Science
Strength & Conditioning, Tactical / MilitaryA 12-Week running program designed to help improve Beep Test scores for advanced level (those currently at a Level 9 or above on the Beep test, or those who have already successfully completed the intermediate 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
3 x 1:15 @ 3.9
B2
Active Recovery
1 x 2:00
B3
HIIT Run
3 x 1:15 @ 3.9
B4
Active Recovery
1 x 2:00
B5
HIIT Run
3 x 1:15 @ 3.9
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
7 x 20 @ 4.6
B2
Active Recovery
1 x 2:00
B3
Repeated Sprint Efforts
7 x 20 @ 4.6
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
3 x 5:00 @ 3.1
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.
