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lynsmc85

Maintaining Fitness

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lynsmc85

Just looking for some advice. I have passed my fitness test, but obviously I want to maintain/improve my fitness and be able to pass bleep test in future. What sort of training are you all doing on a reg basis? I am attending fitness classes and going to the gym 4 times a week but not ran in a while

 

 

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XA84

In terms of the bleep test, just keep doing it and you'll find that if you continue to push yourself you'll get much better at it. (Didn't mean that to sound arrogant). 

I personally like yourself hit the gym, do a full body work out including the legs, but try to run up hills as fast as I can to build muscle as well as general road/pavement running to see how far I can get. If you plan to do that then I advise if you haven't already downloading a running app on your phone so you can keep track of your time, speed, distance and a map of where you went so you can try and beat it :)

Hope this helps. 

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lynsmc85

I was a runner, I ran half marathons etc last year but now complete scunnered myself with it. Preferring the gym to running outside these days


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oli7

I've been practicing my 15m level 5.4 to a 16.5m marking. Got my bleep tomorrow so I hope it pays off


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lynsmc85

Good luck Oli. Let me know how it goes


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Policey_Man

Regular walks of approx 20-30  mins several times a week should be sufficient as a starting point for anyone to reach 5.4 from doing very little.

From doing that, you just need to keep pushing yourself. I'd recommend interval training.... so jog for a bit, then walk for a bit and repeat. Increase the jogging time and decrease the walking time over time.

Best thing to do is outside running work, rather than at the gym.

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XA84

As well as doing the above I also found hills to run up.  I would warm up at the bottom with stretches and then jog slowly to the top with a brisk walk to the bottom before sprinting as far as I could to the top jogging the rest and kept repeating. 

I also found a track that was exactly 525 metre (the 5.4 bleep test length) and made sure I ran that in under the 3:30 time limit sprinting inbetween then slowing. 

I think everyone is different though and it's down to what's best for you. 

Edited by XA84
Cause I'm a tool and can't spell.

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