Beep Training - Where to Begin?

Beep Training workouts can be adapted to different abilities and fitness levels. But where do you begin?

Our first piece of advice is simple; just make a start!

The easiest way to understand the app and the workouts is to get started. No one wants to sit around reading about running all day, unless you are trying to put it off.

So where to begin? We recommend the Beep-Standard workout, starting at level 1 with a shuttle length between 10 and 14 metres. This will get you moving and help determine an appropriate shuttle length to focus around (for all the different workouts). Ten metres was a good starting point for us because we have short legs and a short stride! You may prefer longer, but whatever length you start with, ease yourself into Beep Training over a few sessions. It is a different way to run; take some time to get used to the stopping and turning, and regulating your pace with the beeps.

Now, let's assume you start with the Beep-Standard workout with a 10-metre shuttle. The first thing to say is that the goal is not necessarily to complete the workout because that is not easy!

If you do complete all 22 levels, make the shuttle longer and see how you go with that. You are very fit by the way. Most likely, you will not complete it first time, but if you get close, make completing it your medium-term goal and one shuttle at a time, work towards that goal.

"This will get you moving and help determine an appropriate shuttle length to focus around; everyone seems to have a personal preference."

On the other hand, if you find the workout difficult, that’s fine. Don’t set an unrealistic goal (or give up!). In the medium-term aim for a few levels better than you did. Look at it this way, that is just two minutes of extra running! The idea is to continually improve, and a shuttle or two more each workout will soon see you completing new levels.

A point on shuttle length; you will probably be surprised by how much difference a metre makes, so experiment with the shuttle length. Reaching level 20 with a 10 metre shuttle is not necessarily better than reaching level 15 with an 11 metre shuttle. Both are great workouts; during the former, you run for longer and during the latter, you run faster.

Generally, workouts should last a decent amount of time (we are trying to get fit here!). If you only manage to reach level 5, the shuttle length might be too long. But having said that, level 5 is better than level 0. Take a break and try it again in the same session. And at your next session, aim for one more shuttle, and you will soon be reaching level 6.

And we will say it again, don't be fixated on completing workouts. For instance, you will never complete the Beep-Standard workout starting at level 1 with a 20-metre shuttle. The urban myths about David Beckham and Lance Armstrong doing it...nah, it is simply impossible. Of course, there is nothing wrong with completing a workout, it is an obvious goal to set yourself.

Just make sure you are realistic with goals, and just as importantly, don't be stubborn about reassessing your goals.

"A point on shuttle length: you will probably be surprised by how much difference a metre makes..."

And finally, use the flexibility in the app to vary your training. Don’t focus solely on the same workout every session; it is very easy to fall into the trap of trying to set a new personal best for your favourite Beep-Standard workout every time you train. We mentioned earlier about determining an appropriate shuttle length to focus around, and crucially, not on. Adding or subtracting a metre or two from your preferred length is a simple way to add variety to the Standard workouts. And of course, there are also the HiiT workouts. And Yo-Yo is different again.

Each of the different types of workout are covered in separate blog posts; check them out.

Enjoy!