How can I achieve 5.4 on the bleep test?

[G1-1]

Need some help here,

I am overweight and unfit and need to complete 5.4 on a bleep test for an employment opportunity, really struggling with my breathing ( I am trying to quit smoking ) I just run out of breath suddenly.

Any tips?

[IannodaTruffe Mentor]

Welcome to the forum.

If you cannot breathe then, quite simply, you are running too fast for your current fitness level. We often get similar questions from those intending to undertake a bleep test and there really is no quick fix. You need to build your aerobic base before you can begin to work on speed. This FAQ post about getting faster will illustrate the conundrum healthunlocked.com/couchto5... It does not happen overnight and trying to push hard will hugely increase your injury risk.

This guide to the C25K plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[John_W Graduate]

Have you started C25K ?

[Instructor57 Graduate]

As already mentioned , there is no 'Quick fix'It will take time to build up your aerobic fitness, but starting a training program like C25k is a great place to start !

But it will take time .

Download the app if you haven't already and make the start ! 👍

[GoGo_JoJo Graduate]

Hurry up and quit smoking, that's never going to help your breathing 👍🏻🤣 (reformed myself so yes, I do know)

When is your bleep test?

[G1-1 in reply to GoGo_JoJo]

Hi, well it was booked for this coming Saturday but I have requested extra time, so I’m thinking I will have mother 2-3 weeks. I have been practicing for the past 4 weeks. I am 46 and have never exercised so I’m finding it very hard! I managed to do enough lengths but not fast enough. I’m really upset about it but I’m not gonna quit.

[John_W Graduate in reply to G1-1]

Are you going to start C25K ? It will be perfect for you ...

[G1-1 in reply to John_W]

Will it help me to achieve the bleep test? I can do the length but just not fast, as soon as I have to up the speed my breath just fails me

[John_W Graduate in reply to G1-1]

Yes.

[GoGo_JoJo Graduate in reply to G1-1]

Good, don't give up. Quit the fags but you can do this but you need to build up your stamina. How long can you put it off? The max...

[UnfitNoMore Graduate]

Quit smoking, run nice and easily, do some breathwork… none of this will work really quickly, but you’d be surprised how quickly it does work.

[Dibbles35]

I’m currently training for the beep test too. Failed the last one due to an Achilles injury. Physio has now cleared me to run again and I started the C25K last week. Good luck!

[IannodaTruffe Mentor in reply to Dibbles35]

Welcome to the forum and well done on your decision.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.