Failed PREP first time

[shortguy]

Some reason whenever I post I get an error but that's beside the point.

Summary:
With only a week to train as I didn't know a testing was going to be in my local area I decided to give everything a go for a new career change.

Bio:
5'3" tall, 180lbs, football player and now Japanese JJ martial artist and computer consultant.

I did the obstacle course in 2min 33s with no warnings. The weight belt didn't affect me at all, and I only had issues with the push mechanism as I have short arms, but powered through it in control.

It was the shuttle run that I did where I just couldn't get my stride. So my questions were:
1) Should I build my own shuttle run and just practise that for the next two months?
2) Should I try and do long distance running?

Thanks in advance,

[Jpate]

HI,

You sound like your very active and fit. You sound like myself before my PREP. You can download the BEEP test on line but for myself I didn't think it was that important. Since you only have to get to STAGE 6.5 which is roughly 7mins what I did to train is on a treadmil at the gym is run balls out for atleast 10 min on an incline of 2, every 1 min go faster and faster. This helped me pass, I hope it can help you.

Best of luck

[peteryorkuca]

Looks like you are lacking in endurance. Work on your cardio. Try to run everyday. Use 10:1 where you run for 10min and walk for 1min if you are winded. Run for 30mins per day. Alternate with mock shuttle run. Also, when running, try to sprint every other min for 30secs.

Goodluck!

[IainDaniel]

Interval training

that and practice. 6.5 shouldn't be that hard, you need to get your technique down. It is all about pacing yourself.

[nucareer]

Interval training

that and practice. 6.5 shouldn't be that hard, you need to get your technique down. It is all about pacing yourself.

Agree on the interval training... Also run a few K's each day or every other day too and that will help.

I also punched a heavy bag which helped a lot too. 1 minute rounds with 1 minute rest... after a few weeks progressed onto 2 minute rounds with 1 minute rest , then 3 minute rounds with 1 minute rest. I think I did between 6 and 12 rounds each time... When I was hitting the bag I went all out... and then rested. I think the stop and go definitely helped.

[shortguy]

@peteryorkuca I'll be the first to admit that I'm lacking endurance definitely need to work on the Cardio and I'll use that guideline of 10:1 ratio that's more reasonable than just going flat out for 30mins straight.

@IainDaniel Interval training? Is that like what Peter mentioned?

@Jpate Actually I'm about 20lbs overweight for my height, just need to cut back and watch what I eat etc... Seeing as my only fitness equipment that I have is an aerodynamic bike and an elliptical machine. But I'll try and pick up the pace for sure.

@nucareer I like that idea as well. I've always had an issue with long distance running and shin splints, because I must not be running the right way. Just have to power through it.

Great tips all and thanks

[IainDaniel]

Interval training to me

Would be doing hill sprints

or

30 second run 60 second easy for 12-15 mins

progressing to 30 second run 45 second easy the following week

progressing to 30 second run 30 second the week after.

[DanaFM]

For me, I'm practicing the beep test at a local public school once a week. Got to 6.5 yesterday for the first time!
I'm a runner, run about 5km a couple times a week, but I did find this test difficult, in the beginning, I started doing interval training. (1min slow pace run, 1min fast or faster pace, for 20 minutes) this has helped like crazy, getting to 6.5 yesterday seemed almost easy, where a couple months ago i thought I was going to die at level 4.

Good luck!!

Dana

[Hank Spectre]

Does anyone have any tips on a good way to wear the weighted belt for the pursuit?restraint course ?? The first time I ran it, it slid down my hips(I'm tubular shape) and ate up way too much time.

Thanks in advance