Now run 400 meters at 80% or more of your maximum speed, then walk 100 meters. Then run 300 meters at 80+%, then walk 100 meters to recover. Then run 200 meters at 80+%, then walk 100 meters to recover. You start by running 100 meters at 80 or more % of your maximum speed, then walk 100 meters to recover. The training effect is fairly similar though. In theory this is exactly the same as the beep test progression, however without the accelerations, decelerations and turns it’s not quite the same.
Then each minute on the minute increase the speed by 0.5km/hr. ON THE TREADMILL – The simplest type of treadmill workout for beep test training would be to set the treadmill to 1% incline (this best mimics the energy demands of running outdoors on the flat) and 8km/hr.
BEST EXERCISES – weighted single leg front lunges
