Running

[Mike Zero]

What did you score in the beep test?

It wasn't an "official" beep test as we didn't have the audio :pfft: (although we still had to complete shuttle runs over the same distance/time as the beeps), but I was told by the trainer it was equivalent to a level 15.

That result was slightly muddied by the team having to do an hour's circuit train before the test though...

edit - also because of the no audio issue, we couldn't get an in-between level score (e.g. 15.4), so we were basically shooting for the nearest level. Knew I didn't have a 16 in me so I dropped out there

That's a good score, mate. I'm playing rugby seriously next year and I wanted to do the majority of my cardio as interval training, as I feel long distance jogging is a great way to get small so it's good to know I can get away with that. I was talking to a mate of mine who is a long distance runner, he really struggled on the rugby field (as with everyone, was just social rugby). He did recommend that for ideal conditioning in rugby you would need a foundation in some sort of long distance running (around 30 mins).

I have the beep test sitting somewhere on my computer. If anyone wants it, I'll upload it when I get the chance.

[drizzt]

There must be different ways of measuring this test. I did the test last year under strict conditions with the audio and reached level 11.

The indicates that I ran 95 twenty meter shuttles at 13.5km an hour until I could not manage anymore.

My V02 Max was 50.5ml ( I have improved since then) but this is still pretty good for a guy for my age (I'm 32).

Kudos for reaching Level 15. A very good job.

Thanks mate, I've never broken it down that far but it sounds bloody hard when you put it like that :pfft: It was my PB for the Beep test (previous was in the 13s at high school), but I must add here I was probably in the best shape of my life when the tests were happening earlier this year :nod: So was feeling pretty onto it, and had been training hard with HIIT + eating well in the 3-4 months leading up to it.

That's a good score, mate. I'm playing rugby seriously next year and I wanted to do the majority of my cardio as interval training, as I feel long distance jogging is a great way to get small so it's good to know I can get away with that. I was talking to a mate of mine who is a long distance runner, he really struggled on the rugby field (as with everyone, was just social rugby). He did recommend that for ideal conditioning in rugby you would need a foundation in some sort of long distance running (around 30 mins).

I have the beep test sitting somewhere on my computer. If anyone wants it, I'll upload it when I get the chance.

Cheers, yeah this offseason I'm looking at adding a bit of mid-distance running into it, maybe 1-2 5km runs a week or similar. But will also try to keep as much of the HIIT as I did last year.

I'm a little surprised at the recommendation of a long distance background for rugby though - in the past, whenever I've been "jogging fit" (capable of mid-long distance), it hasn't transferred so well to rugby because of the amount of short explosive movements you do amongst all of the jogging. I found when it came time to do something like take a hit up, I'd be f*cked, but I was fine when jogging from ruck to ruck - almost a recovery phase

One theory I have for rugby-specific training, is to mix the two together, as would better simulate a rugby situation. e.g I'm thinking of doing a 5-10km run at a pretty slow pace, but every so often (2-300m or so) add an explosive exercise into it - whether that be a sprint, burpees, hurdles... whatever. Pretty much HIIT training I guess, but with slightly more of a focus on the mid distance running. I think mixing that sort of high intensity into a relatively low intensity jog should serve rugby players well :nod:

As an aside if you're after some rugby training articles, I've come across the following section of bodybuilding.com that might interest you:

http://www.bodybuilding.com/fun/bbinfo.php?page=Rugby

Have only actually read one article, so not sure if they're any good But when I get a chance I'll have a better scan through.

[drizzt]

I have the beep test sitting somewhere on my computer. If anyone wants it, I'll upload it when I get the chance.

Oh, and would be keen for a copy if you can dig it up Would be handy to have as a measuring stick for the offseason :nod:

[Mike Zero]

I meant he said a bit of a foundation with some distance running and then interval training on top of that as a majority. And depends what you call long... 30 mins is long enough for me :pfft:

Will upload that file tomo.

[drizzt]

Oh I see...

Anything longer than 20mins is too long I reckon :pfft:

[ani_m0L]

Im born and bred in south auckland and im of maori decent which is a bonus

then u should know how to run fast, aye?