I’m on week 7 of C25k and doing ok, slow but getting there, I failed a bleep test 3 weeks ago and have to retake in 5 weeks, but I need to increase my speed now, although others say found C25k will increase my speed after graduating but I need to improve in 5 weeks, any advice or apps? Fartlek training is suppose to be good but can only find 1 app which has bad reviews ☹️
Any advice?
Which app? Nike Run Club has several Fartlek runs... I guess others do too, but hard to tell without downloading them all.
Ok.. you have 9 runs tops, 18 days... then you’ll have the stamina element... hill sprints would seem most like bleep test and the slope would build speed quicker than flats.
Only have to get a 5.4 but failed it’s only 3.5 mins of running yet when I took it I was up to 8 mins straight..
This guy seems to explain it quite well running.competitor.com/2015...
I guess like anything else it takes time... not sure how high 5.4 is to be honest, seen bleep tests but never done one.
I never had before either
Do you know how fast 5.4 means running?
The police one that’s 525 metres in 3:35 I think
Obviously it starts slow (walking) and builds. Can you sustain 7 minute km pace for 1k? That would have the endurance aspect nailed.
No one was walking first it was a light jog and build up, also had trouble landing my feet right 😬
OK, different things.
C25K is a stamina/endurance program, getting you to run comfortably for 30 minutes, three times per week. Speed is not important.
The bleep test is a high intensity, explosive power, 180 degree-change-in-direction test of fast reflex muscles.
Over time, C25K will improve your performance on the bleep test. But you've got only 5 weeks. I suppose the question comes "what if you fail the bleep test?". If this is about your job, then we have to get you to improve your performance on the bleep test.
With that assumption, I'd recommend stopping C25K for 5 weeks, and training for the bleep test. That means after a warm up, you need to alternate recovery walks with 1-2-3 minutes of explosive, fast running. If you can find a football pitch nearby, start a week of sprinting the width, followed by recovering by walking the length. In week 2, run half the length fast, recover walk the next half of the length, then run the width a bit faster. Do 2 circuits of the pitch, alternating running and walking. In week 3, aim to run the full length, and walk the width, completing 3 circuits if you can. In week 4, run the fill length, walk the width. Because this is the bleep test, you'll want to be gradually increasing your running tempo with each running segment. You're aiming to run as fast as possible: it is going to be very hard work. Not sure if your runs are 20 or 15 meters. It seems that the police force use a 15 meter test.
Sounds good
Fartlek means "playing with speed" and is an informal way of challenging yourself with different paced intervals. For instance, by saying "I will run at fast pace to the next lamppost."
By its very nature it is not really likely to work well in an app form and is highly individual.
If you follow MarkyD s advice, do be careful. C25K to date will have improved your leg strength and injury resistance but sprinting and changing direction abruptly can put huge extra strain on your body. Be ready to stop if you get unusual pains.
Best of luck.
I will be careful, I do boxfit twice a week to so fairly active 👍🏼
Treadmill speed query
Advice: distance or speed
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