With Coach Alexa, Online Running Coach and in-person coaching in South Oxfordshire
Hey team, your We Run Coach Alexa here, coach for Redding, south Oxford and online. I often get runners or people, not necessarily even runners, getting in touch with me about the bleep test.
What the Bleep Test Is
You know, I’ve done this at school back in the day. I certainly did. It is a fitness test kind of vaguely trying to test our speed endurance. It is quite common for jobs that have a physical component to them. Particularly things like the military and the police crop up quite a bit in terms of getting in the first place and also progressing your career within the ranks in the military, for example.
Training Timeframes and Improvements
It is definitely something that as a coach I can help with, with a training plan. With as little as six weeks notice, you can start making improvements in people’s fitness and the aspects of fitness that the test is trying to look at improving.
But I often get people who have either not thought quite that far ahead or have got a date really soon, like in two or three weeks time, where you are not gonna get that much improvement in training and fitness at that point. But what you can do is improve your tactics.
Tools and Setup for Practice
There are bleep test apps out there that will give you the time of the bleeps. You need some sort of tape measure or measuring device to measure out maybe cones at the end in a park or your garden or along your street. Measuring out the distance and practising it in itself will help improve your performance.
Common Mistakes in the Test
It is worth thinking about tactics. What a lot of people do is set off quite quickly, get to the end, have a little stand around for a little bit, and then go quite quickly to the next bit. The beeps speed up, so there is basically less hanging around. What you are effectively doing there is a bit of an interval style session.
A Better Tactic – Treat It as a Progression
A better tactic is to treat it more like a progression session, which runners will be more familiar with. You can actually do the first one or two at a brisk walk, then very gradually get into a run. You are aiming to get to the end just before the beep, so you are not hanging around too much at the end and you are not going too fast too quickly. Your pace throughout the test gradually increases. That can mean you often get one or two stages further along than you would by doing fast shuttle runs from the start.
Preparation Before the Test
The other one to think about is making sure that you do a little bit of prep for the bleep test in terms of what you do beforehand. But generally speaking, the biggest wins are to make sure that you build up gradually into it as opposed to making it an interval training session.
Conclusion
Next video, I’ll cover the bit of prep that you can do. Happy running.
The video above is Coach Alexa’s explanation. The section below is an expanded written guide from Team We Run, added to include extra context, simple definitions, common runner questions, and practical next steps.
Bleep Test: How to Prepare, Pass & Improve Your Score (Tactics & Training)
What is the bleep test?
The bleep test (also called the multi-stage fitness test or 20-metre shuttle run) is designed to estimate your VO2 max—the maximum volume of oxygen your body can use per minute during exercise, measured in ml/kg/min. You run back and forth between two lines 20 metres apart, keeping pace with recorded beeps that get progressively faster. Each level lasts around a minute and contains multiple shuttles. The test continues until you can no longer keep up with the beeps. Most people complete between 5–15 minutes depending on fitness level.
It’s commonly used for recruitment and fitness assessments in roles like the police, fire service, military, and some sports teams. Different jobs set different minimum levels. For example, police recruitment in the UK typically requires level 5.4, while some military roles demand level 10 or higher.
Why is the bleep test so hard?
The bleep test demands repeated acceleration, deceleration, and rapid changes of direction—not the steady running most people train for. You have to sprint 20 metres, brake hard, turn 180°, and repeat, often 100+ times. If you’re a regular runner, you might assume the bleep test will be straightforward. In reality, many distance runners struggle more than they expect because these aren’t movements you typically train for on steady road runs or even tempo sessions.
The combination of short explosive efforts and minimal recovery mirrors interval training more than continuous running. Your cardiovascular fitness might be excellent, but if you’re not used to turning sharply or pushing off hard every few seconds, the muscular and neuromuscular demands can catch you out.
Common mistakes that kill your score early
Three errors account for most early failures:
Sprinting the first few levels
The early levels feel easy, so many people run fast to the line, stand around waiting for the beep, then sprint back. This wastes energy and spikes your heart rate unnecessarily. Instead, jog at a controlled pace and aim to reach the line 1–2 seconds before the beep, no more.
Poor turning technique
Slamming your foot down hard or overreaching at the turn puts strain on your ankles, knees, and hips. It also costs time. Instead, decelerate into the line, touch it with your foot, and pivot smoothly without losing momentum—keep your centre of gravity low and push off the balls of your feet.
Not practicing the actual distance
Guessing the distance or running “roughly 20 metres” means you won’t develop an accurate sense of pacing. Instead, measure it properly (use a tape measure, cones, or landmarks) and practice hitting the line just before the beep. This alone can add a level or two to your score.
The progression tactic (best for maximising your result)
Instead of treating each shuttle as a separate sprint, think of the entire test as a gradual progression run. Start the first level at a brisk walk or very light jog. Aim to reach the line with a second or two to spare, not five or six. As the beeps speed up, your pace naturally increases to match.
This approach keeps your heart rate lower in the early stages, delays the accumulation of lactate, and gives you more in the tank when the pace really ramps up. You’re essentially banking energy for the later levels where it counts.
How to execute it
- Level 1–4: Easy jog, reach line 1–2 seconds early. Focus on smooth turns. 50–60% max effort.
- Level 5–7: Moderate running pace. Start to feel the effort but stay relaxed. 65–75% max effort.
- Level 8+: Push hard. This is where you empty the tank. 80–95% max effort.
If you start too fast, you’ll hit your limit around level 6 or 7. With the progression approach, many people find they can reach level 8, 9, or beyond.
How to train for the bleep test
With 6+ weeks of training, expect 1–3 level improvement; with 2–3 weeks, expect 0.5–1 level improvement from tactics alone.
If you’ve got six weeks or more, structured training can make a real difference. Focus on building aerobic base (steady runs), speed endurance (400–800m reps), and shuttle-specific practice.
With two to three weeks, fitness gains will be minimal, but tactical improvements and neuromuscular adaptation can still add a level. Practice the distance, work on your pacing, and make sure you’re not wasting energy with poor technique.
If you’ve only got a few days, your best bet is rehearsal. Download a bleep test app, set up the measured distance, and do one or two practice runs to get the rhythm dialled in. Don’t overdo it—you want to arrive fresh, not fatigued.
Week 2: Two sessions—one set of 6 × 400m at threshold pace with 90-sec rest, one full practice bleep test to gauge progress.
Final week: Easy 20-min jog early in the week, one light practice (stop at 50% effort) three days before the test, then rest or very light movement only.
How to prepare the day before the bleep test
Avoid heavy training or long runs in the two days leading up to the test. You want your legs fresh, not tired. A short 10–15 minute easy jog the day before can help loosen up, but don’t push it.
Hydrate well in the day or two before, but don’t overdo it on the morning of the test—you don’t want to feel sloshy. Eat a light meal two to three hours beforehand with familiar foods. Avoid anything high in fibre or fat that might cause stomach issues. Download a free bleep test app (available for iOS and Android) and use a tape measure or smartphone map app to mark exactly 20 metres.
On the day, do a proper warm-up. Five to ten minutes of easy jogging, some dynamic stretches (leg swings, lunges, high knees), and a couple of short accelerations will prepare your muscles and nervous system for the repeated efforts.
What counts as “good enough” (and when to push for more)
Your target depends entirely on why you’re doing the test. If it’s for a job application, check the minimum requirement and aim to exceed it by at least one level as a buffer. If you’re right on the edge, nerves or a bad day could tip you under.
If you’re doing it for personal fitness benchmarking, compare your result to these fitness benchmarks by level: 5–7 (average fitness), 8–9 (good fitness), 10–12 (very good fitness), 13+ (elite fitness).
If you’re a regular runner but scored lower than expected, it’s worth looking at your training. Are you doing any speed work or intervals? If not, adding one session per week of short, fast reps will likely improve your score significantly over a few months.
When the test doesn’t go to plan
If you don’t hit the required level on your first attempt, don’t panic. Most roles allow a retake after a set period (often a few weeks). Use that time to address the gaps. Was it your aerobic fitness, your pacing, or your turning technique? Focus your training accordingly.
If you felt physically fine but couldn’t keep up mentally, practice is the answer. Familiarity with the beeps and the rhythm makes a huge difference. Some people find the audio cues stressful or confusing at first, but after a few practice runs it becomes automatic.
Frequently asked questions
How many levels are there in the bleep test?
What’s a good bleep test score for someone who runs regularly?
How long does the bleep test take?
What level bleep test do I need for police/fire/military?
Can I practice the bleep test too much before the real thing?
Do I need to touch the line with my foot every time?
Is it better to do the test indoors or outdoors?
How does the bleep test compare to a 5K or 10K?
What if I feel dizzy or unwell during the test?
Should I wear running shoes or trainers with more grip?
If you’re working towards a specific bleep test target and want a structured plan tailored to your fitness level and timeline, our online running coaches can help you build a programme that fits around your work, family, and current fitness.
