How to Survive the Beep Test

Co-authored by Joel Warsh, MD

Last Updated: August 15, 2024

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.

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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.

2

Drink water before and after you run.

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You might not be able to sip while running, but at least keep a bottle of water at the sidelines for when you finish. Becoming dehydrated can be fatal, or at least make you become very ill.

3

Push yourself

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Injuries are not fun. It's perfectly healthy to get your heart-rate up, but not to the point where it is at such a peak that it can barely maintain itself.

4

Congratulate those around you afterwards.

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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.

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Question

How do I get from 5.1 to 5.6 in 1 week?

Tom De Backer

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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!

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What should I do before the beep test?

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Drink water to hydrate. Do stretches and basic warm-ups. Try to relax a bit. Don't eat just before.

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How do I train to get better for the beep test?

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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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Tips

Pace yourself, getting a bit faster each beep.

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Practice at home frequently, so when you do it in Phys Ed, it'll be a lot less intimidating.

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Keep track of your scores afterwards. In most cases your Phys Ed Teacher will probably do so, but if not, write it down for your own records. That way when you run again, you can see if you scored a new personal best.

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Tips from our Readers

The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.

Breathe in through your nose and out through your mouth while running. This will give you steadier breathing and help support your core.
If you know you're going to be doing the beep test soon, build up your endurance by running sprints every other day.
Warm up before the test with some light stretches or jogging in place.

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Expert Interview

Thanks for reading our article! If you’d like to learn more about fitness, check out our in-depth interview with Joel Warsh, MD .

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How to Survive the Beep Test

Steps

Start off by going slow and steady.

Drink water before and after you run.

Push yourself

Congratulate those around you afterwards.

Community Q&A

Tips

Tips from our Readers

Expert Interview

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