PREP test tips

[carl]

Hey guys,

I'm doing my PREP test along with the PATI and the WCT with ATS in Ottawa next week. How hard is the PREP test? Do you really have to be a top shape to pass or is semi-decent shape ok?

I used to run quite a bit, then in October, I stopped cold turkey (got laidoff...bit of depression). For the last 2 weeks, I have been slowly getting back into doing stuff, but with the weather being so fragging cold, it has not been very obvious to get back into shape. Any tips for last minute training?

They say you need 6.5 to pass the sprint part of the test...What does that mean in terms of # of laps?

Also, the dummy control thing in the circuit part, what is it exactly that we have to do?

Thanks a bunch!

i have completed all my testing components and have received my certificate. If you are not a good runner, you will have a very hard time with the shuttle. My advice to you is while you are running, concentrate on the other end where you need to go. Do not be distracted by anyone/anything else around you, tell yourself that you can do it and always think positive, it helped me. You need a 6.5 which the same as running 1.5 miles in about 11 minutes and 30 seconds. As for the other physical components, they are not very hard, do not get too nervous and take your time, 2minutes and 45 seconds is more than enough time. Good luck to you!

[carl]

How does the shuttle run work exactly. Back an forth with a stop at the end of each end or what??

I just ran today, 5:30 / Km pace...To have 11:30 for a 2.4 Km, you need to have a 4:45 / Km pace...That is pretty quick. There is no way I can take my pace time down 45 secs / Km for Saturday!

Should I pospone my PREP to a later date or just give it a shot and try in 3 months if I don't pass the shuttle run..?

Any thoughts, anyone?

[D Jessop]

If you are running with a 5:30 pace over at least 4 or 5 kilometres you will have no problem with the shuttle run. Just take your time at the start (START BY WALKING THE LENGTH OF THE FIELD) and speed up as the beeps accelerate. Ideally you want to be arriving at the end of the 20 meters and turning and heading back without standing there waiting.

If you are a consistent runner, the shuttle run should not be a hurdle for you through this process. Good luck.

[carl]

Passed my prep. If you are in half decent shape, you can pass. If you are in shape, it's a walk in the park.

[Johnner]

I have a degree in biology and have vast trainning knowledge. It's easy to say that running 2.5km in 11:30 minutes is the same but the fact of the matter is it isn't. Your body uses different types of energy system depending on the type of activity. The shutle run starts as aerobic and becomes more anaerobic depending on how much of a sprint your body can take.

Running laps is a consistent thing, where the shuttle run isn't. You have to stop, wait for the beep, and go again. Strength wise I'm in excellent shape but my running ability isn't so great. I did some running prep about 2 months prior to the test and I will explain 2 ways of doing it.

1st way. In the winter months, if you have access to a tread mill use it. start with a slow walk to prepare yourself and get adjusted to the treadmill. Then set the mill to a 1% incline and start the machine at 9km/hour. Every minute increase the speed by 0.5km/hour. Just keep going untill you can't take it anymore. If you make it to 12km/hour, you should have no problem passign the shuttle run. That's how I did it.

2nd way. In the summer all you have to do is find an open area, set a distance of 20 meters with the warning lines as per your prep guide. Get a copy of the beep test sound. You can buy it at some university, college, gym, or sports stores. You may be even able to find a downloadable mp3 file from the interent if you're resourceful enough. Get a radio and just practise on your own. Before you start, I suggest doing a brisk 2.5minute run to simulate the circuit followed by a 10 minute break before beginning the shuttle run.

This is how I prepared and it worked since I passed on the first try. Good luck to you.

[fjacky]

I bought a 'Beep cd' from ebay. Do a search for \"Multi-Stage Fitness Test (Beep Test) CD\"

AS far as I know the guy has a bunch of them available.

[michaels]

I found this link for a free download of the beep test. It's from the Australian Defense Department website, and I don't think its the same as the one ATS uses, but it should still help you train for it. I thought I read somewhere on the ATS website the shuttle run has 5 beeps per half stage, while this one I found uses from 7-8, and even more when you get higher up, per stage. Bottom line, it'll help you prepare for it if you dont want to buy it. Hope it helps.

http://www.defence.gov.au/army/1_19RNSWR/fitness.htm

the link for the download is on the bottom right hand side of the screen.

What are the warning lines for in the shuttle run? and if you use limewire, search beep test and you can down load it there.