Beep Test Prep

Objective

Build the progressive aerobic capacity needed to reach higher beep test levels.

Equipment

• Cones
• Timer

Instructions

1. 1

   Mark two lines 20 meters apart.

2. 2

   Run shuttles at increasing pace: 3 reps at 9 km/h, 3 at 10 km/h, 3 at 11 km/h, 3 at 12 km/h.

3. 3

   Use a metronome app to set the correct beep intervals.

4. 4

   Rest 2 minutes then repeat from level 10 km/h.

Coaching Points

• ✓ Touch the line with your foot — do not round it.
• ✓ Pace yourself on early levels — the challenge is the later stages.
• ✓ Maintain technique when fatigued: upright, arms driving.

Variations

• → Run with a partner to use competition as motivation.