Hi everyone!
I hope that I have come to the right place.
I need some help with the beep test.
Long story short I need to get to 10.1+ on the beep test. (To join the police force, but I would be damned if I'm only just passing!)
I keep on constantly getting to about level 8 then it feels like my legs are going to fall off.
Here is what my running routine used to be like:
Mon - 5km run in 26 minutes (keep improving on time) (5 min rest / water break) then 1.6km in 9 minutes. Both runs include fairly steep hills.
Tue - Beep test then sprints. Run as fast as I can from start of 180m line to finish, then walk back half way and sprint till about 1/4 away from start line walk and then sprint back again as I get to the line. (10x)
Wed - Same as Monday
Thur - Run as fast as I can from start of 180m line to finish, then walk back half way and sprint till about 1/4 away from start line walk and then sprint back again as I get to the line. (10x)
Fri - Same as Monday.
Sat - Same as Thursday.
Sun - Rest.
Now I've changed my running routine to this:
Mon - Sand dune sprinting (5x) ; Soft sand sprinting 10 reps @ 100m each ; 1km beach jog to cooldown.
Tue - 8km long run @ 10km/h pace. (10 min cooldown stretch)
Wed - Plyometric work (20 mins - includes frog jumps, side jumps, squat jumps)
Thur - 8km long run @ 10km/h pace. (10 min cooldown stretch)
Fri - Sand dune sprinting (5x) ; Soft sand sprinting 10 reps @ 100m each ; 1km beach jog to cooldown.
Sat - Tempo run 5km @ 12km/h pace (15 min cooldown stretch)
Sun - Rest day
Warm up on all days consists of:
Stretching (15 min each time)
Cycling 2km (5 min each time)
What am I doing wrong, where is the weakness that I need to improve upon to get to 10.1?
This is the only thing stopping me at the moment and it's so frustrating and disheartening.
Help please fellow athletes!
I hope that I have come to the right place.
I need some help with the beep test.
Long story short I need to get to 10.1+ on the beep test. (To join the police force, but I would be damned if I'm only just passing!)
I keep on constantly getting to about level 8 then it feels like my legs are going to fall off.
Here is what my running routine used to be like:
Mon - 5km run in 26 minutes (keep improving on time) (5 min rest / water break) then 1.6km in 9 minutes. Both runs include fairly steep hills.
Tue - Beep test then sprints. Run as fast as I can from start of 180m line to finish, then walk back half way and sprint till about 1/4 away from start line walk and then sprint back again as I get to the line. (10x)
Wed - Same as Monday
Thur - Run as fast as I can from start of 180m line to finish, then walk back half way and sprint till about 1/4 away from start line walk and then sprint back again as I get to the line. (10x)
Fri - Same as Monday.
Sat - Same as Thursday.
Sun - Rest.
Now I've changed my running routine to this:
Mon - Sand dune sprinting (5x) ; Soft sand sprinting 10 reps @ 100m each ; 1km beach jog to cooldown.
Tue - 8km long run @ 10km/h pace. (10 min cooldown stretch)
Wed - Plyometric work (20 mins - includes frog jumps, side jumps, squat jumps)
Thur - 8km long run @ 10km/h pace. (10 min cooldown stretch)
Fri - Sand dune sprinting (5x) ; Soft sand sprinting 10 reps @ 100m each ; 1km beach jog to cooldown.
Sat - Tempo run 5km @ 12km/h pace (15 min cooldown stretch)
Sun - Rest day
Warm up on all days consists of:
Stretching (15 min each time)
Cycling 2km (5 min each time)
What am I doing wrong, where is the weakness that I need to improve upon to get to 10.1?
This is the only thing stopping me at the moment and it's so frustrating and disheartening.
Help please fellow athletes!