Training Content
4-Week Training Plan
This bleep test training plan is a practical 4 week bleep test program designed for people who need a clear structure and a realistic progression. It combines aerobic base work, intervals, and shuttle-specific practice without relying on repeated full tests.
Week-by-week breakdown (day by day)
This plan assumes you can train 4 days per week. If you are currently not running at all, start with shorter easy sessions and add time gradually. If you are already training consistently, keep the easy sessions easy and focus on making the quality sessions repeatable.
Before you start, confirm the test format (15m vs 20m). Use the same course length in your shuttle practice sessions.
This plan is written for general preparation. It is not medical advice. If you have pain that changes your running form, stop and resolve it before increasing intensity.
Week 1: build base + learn the test
Week 1 sets the foundation. Keep intensity controlled and treat shuttle work as skill practice. The goal is to finish the week feeling you could repeat it.
| Day | Session |
|---|---|
| Mon | Easy aerobic session (comfortable pace) |
| Tue | Rest or mobility |
| Wed | Shuttle technique session (turns + line discipline) |
| Thu | Rest |
| Fri | Intervals (short, controlled repeats) |
| Sat | Rest or easy walk/cycle |
| Sun | Easy aerobic session (slightly longer than Mon) |
Week 2: add tempo + progress intervals
Week 2 introduces tempo work. This builds the ability to hold a stronger pace without red-lining, which is a major driver of better bleep test performance.
| Day | Session |
|---|---|
| Mon | Easy aerobic session |
| Tue | Rest |
| Wed | Tempo run (controlled, steady effort) |
| Thu | Rest or light mobility |
| Fri | Shuttle intervals (repeatable pace + clean turns) |
| Sat | Rest |
| Sun | Easy aerobic session (optional short strides at end) |
Week 3: specific conditioning (peak training week)
Week 3 is the hardest week. Keep the easy sessions easy so you can hit the interval and shuttle sessions with good quality.
| Day | Session |
|---|---|
| Mon | Easy aerobic session |
| Tue | Rest |
| Wed | Intervals (medium repeats; hold form and breathing) |
| Thu | Rest or mobility |
| Fri | Controlled “mini test” + shuttle technique |
| Sat | Rest |
| Sun | Easy aerobic session (do not race this) |
Week 4: taper + test readiness
Week 4 reduces volume so you arrive fresh. You keep short, sharp work so legs feel responsive, but you avoid big fatigue.
| Day | Session |
|---|---|
| Mon | Easy aerobic session (short) |
| Tue | Rest |
| Wed | Short sharp intervals (reduced volume) |
| Thu | Rest |
| Fri | Shuttle technique session (light, confidence-focused) |
| Sat | Rest |
| Sun | Test day or full rest (depending on schedule) |
Session descriptions
Use the descriptions below to keep sessions consistent. Consistency is what lets you progress week to week.
- Easy aerobic session: comfortable pace where you can talk. The goal is time on feet, not speed.
- Shuttle technique: set up the exact course length. Practise reaching the line, planting, and driving out smoothly. Keep intensity moderate.
- Intervals (short): repeat short efforts with plenty of recovery so each rep is controlled. Stop the session if you cannot keep the pace repeatable.
- Intervals (medium): longer repeats that challenge breathing but still allow good form. Avoid sprinting the first reps.
- Tempo run: steady controlled effort; you should finish feeling like you could do a little more.
- Shuttle intervals: intervals done on the shuttle course so you practise turns while fatigued (this is bleep test specific).
- Controlled mini test: run only into the mid-stages of the test and stop deliberately. The aim is to rehearse pacing and turning without the recovery cost of a full max test.
Example session templates
If you prefer a more literal “do this exact session” approach, the templates below are a safe starting point. Adjust based on your current level.
- Easy aerobic (Mon/Sun): 25–45 minutes easy. If you are new to running, split into run/walk blocks and keep breathing relaxed.
- Shuttle technique (Week 1 Wed / Week 4 Fri): 10–15 minutes easy warm-up, then 8–12 minutes of short shuttles at a controlled pace focusing on clean turns, then cool down.
- Intervals short (Week 1 Fri / Week 4 Wed): 8–12 repeats of a short hard effort with full enough recovery that you can repeat the pace. Stop when you cannot keep reps consistent.
- Tempo (Week 2 Wed): 10 minutes easy, then a steady controlled effort block (or two shorter blocks with a short easy jog between), then easy cool-down.
- Shuttle intervals (Week 2 Fri): short repeatable shuttle efforts with fixed recovery. Keep turns tight and avoid drifting wide.
- Mini test (Week 3 Fri): run a controlled section of the bleep test into the mid stages, stop deliberately, then do a few minutes of turn practice while lightly fatigued.
These templates keep the plan flexible while still giving you a repeatable structure. If you want more detail on choosing the intensity, use how to improve your bleep test score.
For a full explanation of why these sessions work, see how to improve your bleep test score.
Rest days
Rest days are part of the bleep test workout plan. If you turn every day into “hard training”, you reduce adaptation and increase injury risk.
On rest days you can do light activity (walking, gentle cycling, mobility). Keep it easy enough that you could repeat it every day without accumulating fatigue.
If you feel persistent tightness in calves or shins (common with shuttle turns), reduce shuttle volume temporarily and prioritise easy aerobic work plus gentle mobility. It is better to arrive slightly under-trained than injured.
What to do the week of the test
The biggest mistake in the final week is trying to “gain fitness” with extra hard sessions. You cannot build meaningful new fitness in a few days, but you can arrive tired.
Best practice in week 4 is:
- Reduce training volume, keep some intensity (short intervals, low total reps).
- Do a light shuttle technique session to keep turns sharp.
- Sleep consistently and avoid last-minute changes in footwear or surface.
- On test day, warm up properly and use a pacing plan.
On the day before the test, keep activity light. Many people do best with a short easy session (or a brisk walk) and then rest, rather than complete inactivity.
On test day:
- Arrive early: give yourself time to warm up and settle nerves.
- Warm up properly: easy jogging, mobility, and a few short controlled accelerations.
- Choose a lane: avoid weaving around others; extra distance lowers your score.
- Start conservative: early levels should feel easy. Your aim is to still be smooth and controlled later.
If pacing is your weak point, read how to pace yourself. For turning and breathing cues, use tips and technique.
How to use this plan
- Train 4 days per week
- Keep easy days easy
- Do not max-test weekly
- Use the correct shuttle distance
If you have an injury history, reduce shuttle volume and prioritise steady aerobic work plus controlled intervals.
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