How do they conduct this bleep test?

I took out my MP3 player and a 20m piece of string with a stake at each end to the field this morning - and gave it a good go.

I went under the principle that once I missed a beep twice, I was out, and got into level 8 - I still had some stamina left, but was struggling to keep up with the speed at this point.

- Firstly, I have now read you are not out until you miss two bleeps by around two metres. Is this true of the AOSB method?

- Is the AOSB bleep test conducted inside, and if so, is this any easier? (I was in a cow-patted, uneven field)

- How big a gap in training is there between level 8 and 10?

Although I am 4/5 of the way to level 10, clearly the progression through these levels is not directly proportional.

Each monday I alternate between a 1.5 mile run or a bleep test, just to gauge myself - then Wednesday and Friday I do a 3 mile. I'm going to increase Friday to 4.5 mile soon.

Any more tips on increasing my bleep test would be appreciated - sadly I live in Cambridgeshire, so there is not a hill in sight!
I heard that the bleep test is a good asessment but not much good for a training session, as it isn't long enough for a proper work out. I'm training by doing increasing numbers of laps of a nearby football pitch with one side of it being a sprint, just to keep it knackering and getting me used to speed. I do a bleep test every three weeks or so, you needn't be more frequent than that.
That's why I have my two 3 mile runs.

They are on flat ground, but if there is anything I can do to make them more useful for bleep test, it would be appreciated. I'm presuming some form of pyramid training?

It's a 4 sided field and I run before breakfast, if these things are useful to know.

My bleep test is currently my no.1 priority - most other areas are progressing well.

I'm doing weights 3 days a week and running 3 days a week (including my alternating Monday bleep/1.5 mile test) so any good advice on increasing my bleep without compromising weight lifting too much would be great.
Bleep test is conducted on what appears to be an old tennis court so a level concrete surface outside. As for the rest of your questions I dont really have an answer Im sure someone will in a minute.
I honestly wouldn't bother worrying about or practising the bleep test and keep your concentration on the 1.5 mile run. If you are able to pass a standard 1.5 mile PFT then you can walk a bleep test with one lame foot as it's not an accurate reflection of how you would run the 1.5 miles. I know of at least 3 individuals who can pass a bleep test yet cannot complete a PFT in less than 10.30.

Most people see a PFT that incorporates a bleep test instead of the 1.5 mile run as a gift anyway. ;)
Bleep test is outside on a level piece of concrete, similar to your old school playground. You're stopped once you reach the allocated level. You are given two warnings before and third one and dismissal. Warning are given for failing to get to the white line, regardless of how close you are.

At the briefing it is carried out in a jump suit, and from what I've heard at main board you do it in your standard running kit. At my briefing I failed at level 8.6 but had no chance to prepare for it, due to the fact I had sustained an injury in rugby preventing most training, for the briefing failing the beep test is not the end of the road. I just got a three month delay to boost my fitness.

Hope this helps and good luck
My 1.5 mile run time is 11:50 on my field at the moment - not at all great, but I'm confident I can get it down.

When I first came back from holiday it was just over 13 minutes! I've taken it down to 11:50 in several weeks - I am aiming to get it under 11:00 in the next couple of months.

I've got decent CV and a resting BPM of around 57, but I'm 5'9" and have very heavy, short legs.

Any tips on my running routine would be appreciated!
And thanks SebaSmith - it sounds like I don't have to much to lose by going for my briefing, would be great to see how I perform on the day!
Well my small tip would be to learn to breathe properly as you run. Get that right and it becomes much easier. When your running you should never ever get a stitch, if you do its a good indicator your not getting your breathing right.

It's impossible for me to tell you how to breathe properly when your running as everybody is different and what works for me probably wont work for you. It's all about how you regulate and pace your breathing though. If it has a regular pace and rhythm it helps get the oxygen around the body more efficiently.
soldier.a said:
I honestly wouldn't bother worrying about or practising the bleep test and keep your concentration on the 1.5 mile run. If you are able to pass a standard 1.5 mile PFT then you can walk a bleep test with one lame foot as it's not an accurate reflection of how you would run the 1.5 miles. I know of at least 3 individuals who can pass a bleep test yet cannot complete a PFT in less than 10.30.

Most people see a PFT that incorporates a bleep test instead of the 1.5 mile run as a gift anyway. ;)
My bold - That's an inordinately grand statement to make. You would have a very serious argument from the School Of Physical Training on that opinion. Considering the 20 odd years it's been in the system, you might have stopped to wonder why it's been kept in place, were it not an accurate reflection of a 1.5 mile run time / level standard.
We adopted it from the old RUC / PSNI recruit physical tests for a ferking good reason. I'm too long out of the services to give any opinion as to what regard the current system give this test. I pretty damn sure that your level reached on this test will very accurately reflect a PFT time.
As long as you are confident you will do well in all the other aspects of the briefing then go for it. The way i saw it was a three months delay was nothing, seeing as most paper work takes around two months to go through according to my ACA. The fact is my delay expires in a few days, yet due to paper work issues I can't sit my main board till October!

If you are not confident in the other categories then I would not risk rushing your briefing as you don't want the fitness to make you stand out even further.
I've tried both, and personally I think running on a treadmill has seen faster improvement for me. Say to yourself 'Today I will do 1.5 miles in 10:30' then do the speed calculation. Then it's easy: just don't quit. Legs tired? Ears pounding? Chest heaving? Dig deep.

I know that mile for mile running on grass is harder and therefore it would be wise to make the transition before I go to RMAS (if I go). But I think for boosting my fitness the treadmill has been much more use.
You should be able to pass the bleep test easily. It is seen as a ten and a half minute mile and a half, i.e the absolute maximum time to pass the PFT in the army. At sandhurst if you run a ten thirty, you will almost certainly be the least fit in your platoon and a definate candidate for backterming. Almost everyone apart from a very few will run sub ten, most sub nine thirty and probably half to three quarters will run sub nine. Just think how you will look in that company.

To put it another way, the bleep test is one of the few tests at AOSB that they give you the pass mark to. By turning up unable to pass it what are you saying to the DS about your commitment and desire to join the Army?

Remember that you are trying to join an organisation that requires physical fitness from all it's soldiers and particularly it's leaders. You are going through selection at a time when the Army can afford to be slightly more choosy. Most candidates will bother to get themselves fit enough.

I'm no expert but I would do a minimum of three runs a week. One longer run of six miles+, one tempo run of three to four miles- this one should be hard, and then some intervals- hills, fartlek or whatever.
Thanks for the advice.

I have also been running on an empty stomach most of the time - I've heard conflicting thoughts about how good an idea this is.

I think I'm going to try doing it after breakfast for a while.
I'm off to the Main Board in 2 weeks; I passed my Briefing back in June with a Cat 1. A few tips for the Bleep test:

Before you go -
1) Focus on your running training by breaking it down into long runs (for stamina/endurance); hill runs/reps (for strength) and threshold/interval/fartlek runs (for speed). That should be your 3 runs per week covered.

2) Practice the bleep test before you go, but don't become obsessed with it as a means of training. Think of doing it just to get used to the sound of the beeps, and to practice the turns. It will make it less nerve-wracking on the day and you'll have found the best technique that works for you re. turning. For me it is just to hit the line with one foot, pivot on that foot and set off again.

On the day -
3) : RELAX as you stand at the start. Try to focus on your breathing, and keeping calm, otherwise you'll waste energy be getting worked up.

4) If you start to struggle towards the later levels, just grit your teeth. It'll be over before you know it, and if you drop out before the pass level, you'll recover almost instantly and be left kicking yourself. See it through: you're signing up to do a job that will have many unpleasant moments. By dropping out, you are demonstrating that you lack the grit to push through the discomfort and hardship. It won't bode well.

Above all, enjoy it. With all the more cerebral aspects of AOSB, the bleep test is a good chance to blow away the cobwebs and work off some of nervous energy. Enjoy and good luck!
bleep test is used to test the VO2 max and the level you achieve is looked up on a table where that number appears

The results from tests can be used to:
predict future performance
indicate weaknesses
measure improvement
enable the coach to assess the success of his training program
place the athlete in appropriate training group
motivate the athlete
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