PASS THE BLEEP TEST

This programme focuses on getting you comfortably through the bleep test, specifically to meet (or exceed!) the standard requested by the Fire Service.

The programme is separated into 3 blocks, with each block being 4 weeks long.

Block 1 focuses on meeting you where you are in your current standard of running the bleep test and then works on matching the equivalent distance you will be running to pass the test. There is constant re-assessment and adjustment that ensures you keep progressing

Block 2 continues to re-assess and adjust but the focus changes slightly to build up the time you are running to match the required time frames during the test.

Block 3 is where there is some flexibility. If by the end of block 2 you can comfortably reach the required standard of the fitness test then block 3 involves improving overall mobility/strength to compliment and maintain your running standard by using bodyweight sessions and running.

If by the end of block 2 you are still not at the required bleep test standard then block 3 builds on from the previous 2 blocks, combining focus to time and distance required that will see you over the line.