(silly) question about shuttle run

[joshmxpx]

Hi guys, I am planning on taking the test on the 31, and I have been running 5 km on the treadmill everyday, plus resistive training and strength training 7 days a week (alternating muscles).

I have a question about the shuttle run:

How exactly do the beeps work, are you trying to cross the line before every beep (a)? Or do you start on a beep, cross the line before the next beep, and start again on the next beep (b)?

A. Beep - start running
Cross line - Beep
Cross line - Beep
Cross line - Beep
etc.

B. Beep - start running
Cross Line - Beep
Beep - start running again
Cross Line - Beep
Beep - start running again
Cross line - Beep
etc.

Thanks.

Also, most resources I have read have been saying that to be prepared for the shuttle run you should be able to run 2.4 km in 11 minutes, and that is how I have been training (plus interval for another 20 minutes). Is that a good strategy? I have also downloaded the beep test and will start simulating a shuttle run in a parking lot to practice my pacing and stops/starts/pivots.

Thanks in advance for your advice, I am really excited to take these tests and want to do everything I can to make sure I can pass them all!

josh

[Jan1968]

Hi Josh,

first: running 5 kilometers every day and additional training - you should do the shuttle run nor problem!

All right, on each end are 2 lines. The two outside lines are in a distance of 20 meters, whenever you hear the beep (there is only one) you start running to the other end. On each side is another line, two meters before the start line. You have to be passed this line when the beep comes up. That means, if you are running to slow, you might not be at the start line with the beep, but you have to be passed the inner line! If you are not, one of the staff will give you a warning. That means you have to speed it up. If you miss that inner line twice in a row, you failed and they will tell you to stop the run. If you are to fast, you will arrive at the start line, turn around, and you have to wait for the beep to go again. You are not allowed to start running before the beep.

When I did the run there were 8 people running at the same time. Here some advice what worked for me. Stay at the end of the pack in the beginning, the speed in the first stages is not very high, usually people run to fast and have to wait for the beep. That is a waste of energy. When you turn at the start line, stop, turn on one foot and start running again with the beep. Do not bend you knees, move you body down and up or run a circle, all that is lost energy.

The guy next to me was running a good speed, after 1 minute I realized his timing is perfect, no waiting for the beep, no need to get faster. So I just concentrated on him, stayed next to him, and that was it.

Good luck,

Jan

[FredM]

At the least you want to be at the last line 2-3 seconds before the beep, this will allow you the pivot time, although getting there early can be hard, near the end its pretty much touch, turn and go back the other way.


"most resources I have read have been saying that to be prepared for the shuttle run you should be able to run 2.4 km in 11 minutes"

This may be true but an even better way to be prepared is to just do the actual shuttle run.

Although you didn't ask I will throw it out there anyway, that 7 days a week strength training is allot of work. If you do that for your own gain regardless of the test than that's fine, but if you are doing it just for the test, it is overkill, your enthusiasm is great but this test does not require near that much strength and you aren't giving your body any time to re-build itself. Good luck ,you are on the right track.

[torontocop]

You just have to have your foot on or over the line when the beep goes off. Don't run past the line, that will use up too much energy. When the beep goes off you pivot and go back the other direction right away. The test is realatively easy in my opinion if you learn the proper pacing. So the best thing to do is practice it a few times a week.

I personally find running 1.5 miles (2.4kms) in 11 minutes is way more difficult than running the shuttle. It requires running at 8mph for almost the full 11 minutes which requires much more endurance than the shuttle which is alot of stopping and starting.

[joshmxpx]

thanks for all the great advice guys! just found this forum yesterday, and I am amazed at the quality and friendliness of all the members.

another question:

is there such thing as too much cardio? i currently do my 30 min on the treadmill after work and on the morning on the weekends, and i was going to also try to do an actual shuttle run in the morning before work, with the beep test in a parking lot. is this too much cardio, or is the more cardio the better?

thanks again

[jono]

I just renewed this past week and i timed it, it was just over 6 mins that your running

As long as you stay fit by running regulary 3 times a week, you shouldnt have a problem.

[Jan1968]

josh,

there is no such thing then too much cardio! But there is a thing like too much workout. As Fred mentioned, 7 days workout a week is a lot, maybe too much. Your muscles need a day rest after workout, so every fitness trainer will give you the advice not to train a muscle two days in a row....

I did running on Mondays, Wednesdays, Fridays, weight training on Tuesdays, Thursdays and Saturdays. Sunday was resting day. One day restuing a week is good for your body and for your family-life. :D

Let us know,

Jan

[joshmxpx]

thanks jan. i do work out different muscle groups on alternating days so they get 48 hrs of recovery time.

i think i will just keep up my regular schedule, since i've been doing it for almost 3 months w/o missing a day, my legs definately need the work, I can barely walk now after running for a few days on the treadmill! my test is going to be on the 31st, so by then i should be in peak condition for the prep test...

[roscop12]

Hi Josh,
I did the same type of training and I found it easy. Someone told me that when you get to level 5.5 you only have 8 total lengths to run, which is about another minute or so. Count down from 8 when you reach level 5.5. I worried about it, but it is pretty easy. The interval training is a big help too. Good luck!