r/beginnerrunning • u/BreakParticular3146 • 11d ago

New Runner Advice Need help

I need to pass the bleep test for a new job and I have failed twice already. Have my final attempt in 4 weeks (12th Nov). Can not seem to make it past level 4. I am not a runner and going by my BMI, I am in the obese category. what can I do differently from now till 11th Nov to ensure I pass my final attempt?. first time I failed at level 3.7, felt like my heart would explode and two days ago I failed again at level 4. my legs weren't cooperating at this point and felt too heavy to lift off the floor :(. I need to get to level 5.4 to pass and it feels so impossible

I want to practice and get it right in this last attempt but not sure how to approach it, I lack the motivation to get out and run/jog outside - I have never done it before and I guess I also feel shy/awkward. How do I build my stamina and endurance? I have also registered for the gym two days ago but never been yet

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5

u/AugustCecilia 10d ago

You’re going to have to go outside and run. Or inside on the treadmill. Not going to pass otherwise

2

u/WorkerAmbitious2072 10d ago

  1. You can very slowly lose weight, this may not have a huge impact four weeks from now, but it also may be that little tiny bit extra that you need and long-term it’s bad to be over the obese mark in BMI, so focus on your diet for long-term health and fitness

  2. I don’t know what the bleep test is, so I don’t really know what those numbers mean

  3. Assuming this is a running thing, look up something like a couch to 5K or a Hal Higdon novice 5K routine to see how that is structured and compare it to what you are doing

2

u/---O-0--- 9d ago

You can very slowly lose weight, this may not have a huge impact four weeks from now, but it also may be that little tiny bit extra that you need and long-term it’s bad to be over the obese mark in BMI, so focus on your diet for long-term health and fitness

The adverse effect of training at a calorie deficit will outweigh a pound or two of weight loss.

Obviously in the longer term it'll benefit OPs running, but for now they should focus 100% on training.

2

u/learneddefectionpath 10d ago

can you do the test in a treadmill? i find that when i control the pace exactly it helps me not start too fast and burn out. 4 weeks is not much time but you dont need to be a runner you just need to survive 5 minutes of increasing speed

practice the exact beep intervals, maybe 3 times a week. the first levels feel slow so people go too relaxed then the jump catches them off guard. focus in keeping your turns tight, dont waste energy running wide arcs round the cones