5.4 bleep test and c25k

[Thiccputa]

Hi guys, so I have my 2nd attempt of my fitness test in under two weeks for my new career. The first test was awful but I think it was more mental than physical and I was on around week 3 of C25K. I feel sick with anxiety thinking about my next test I'm so scared ill fail, so my question is should I be fit enough to smash the bleep test. I'm on week 7 now, I can run consistently for up to 20 mins and I can sprint none stop for 1 minute. Before I started on week 1 I couldn't even run for 90 seconds so I have come along way. I guess I'm just looking for advice on how to smash it even though it's in less than 2 weeks!

[Sleepysand Graduate]

If you want to build for the bleep test really fast I’d recommend HIIT programmes. You basically go flat out 4 minutes, rest 90 seconds, repeat for half an hour. When I say flat out I really mean it, get yourself into zone 4 heart rate.

[IannodaTruffe Mentor]

You might find this FAQ post about getting faster helpful healthunlocked.com/couchto5... is not about speed, so while you will have no doubt improved your cardio fitness and stamina, it is unlikely to have done much to your ability to run fast.

Make sure that you are well prepared for the test. This FAQ post may help in that respect. healthunlocked.com/couchto5...

To maintain the necessary pace for your test you need to be able to run at a pace at which you can speak throughout, or it is unlikely to be sustainable.