The beep test is difficult because it requires a lot of endurance and speed. However, with some training, you can pass the test easily. To avoid getting tired too quickly, keep your breathing slow and regulated. Read on for a step by step guide to surviving the beep test!

1

Start off by going slow and steady.

  1. You know the saying: Slow and steady wins the race. Although you may not be able to run slowly for the entire beep test, you can at least try to pace yourself. If you push yourself too hard in the first couple of beeps, than you'll be setting yourself up for disaster. For the first 10-15 Beeps, you may be able to get away with a slow jog or by walking at a brisk pace. It will take many beep tests before you figure out a technique that works well for you as an individual.
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4

Congratulate those around you afterwards.

  1. If you're running a beep test while in PE class, there will be others who were running it as well. Chances are, by the end of the test, everybody will be tired. Patting a classmate on the back and saying, "Good job out there today!," can really brighten someone's day.
    • It doesn't matter if you are the first to drop out, just try your best and you'll be fine. Eventually you won't be too troubled by your scores, and you'll just get on with the rest of your day.

Community Q&A

  • Question
    How do I get from 5.1 to 5.6 in 1 week?
    Tom De Backer
    Tom De Backer
    Top Answerer
    If you only have 1 week, then do as follows. Sleep well every night, do some light running, weight lifting, cardio, but do not exhaust yourself. Healthy food, lots of water, give your body rest. On the day, have light foods, such as fruits and yogurt, and on the test, give it your all. The first time people feel "I can't go on", they are at 40% of what they can do. So bite down, dig in, focus, and run. And keep running. Always one more beep. You got this, you can do it!
  • Question
    What should I do before the beep test?
    Community Answer
    Community Answer
    Drink water to hydrate. Do stretches and basic warm-ups. Try to relax a bit. Don't eat just before.
  • Question
    How do I train to get better for the beep test?
    Community Answer
    Community Answer
    Try to go for a morning jog before school, it can make you feel better and increase your stamina. Go in the early morning, an hour and a half before you leave for school so you can take a shower and get ready afterward. If you're afraid to go alone or when it's darker in the morning, get your parent/sibling to go with you, or even a neighbor or friend.
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About This Article

wikiHow is a “wiki,” similar to Wikipedia, which means that many of our articles are co-written by multiple authors. To create this article, 32 people, some anonymous, worked to edit and improve it over time. This article has been viewed 124,666 times.
47 votes - 73%
Co-authors: 32
Updated: June 17, 2022
Views: 124,666
Categories: Running for Fitness
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