Run Coaching to Conquer the MSFT (Multi Stage Fitness Test) Beep Test: A Guide for Non-Runners undertaking the test as part of entry requirements for the Defence Force, Police Force or to become a firefighter.
For many individuals pursuing careers in the defence force, police force, or firefighting, the dreaded Multi Stage Fitness Test (MSFT) beep test, looms as a significant hurdle. It’s a challenging assessment of aerobic capacity and endurance, often causing anxiety, especially for those who aren’t accustomed to regular running. As a running coach, I’ve encountered numerous clients facing this very challenge. However, with the right approach and guidance, clients can succeed and conquer the beep test.
Understanding the Beep Test
Firstly, it’s crucial to comprehend the nature of the beep test. Conducted over a 20-meter distance, participants must shuttle between two points, timed to a series of beeps. The intervals between beeps shorten as the test progresses, demanding an increase in speed and endurance. Many find the relentless pace and mental strain particularly daunting.
Individualised Training for Non-Runners
Recognizing that many individuals undertaking this challenge aren’t seasoned runners, training programs must be tailored accordingly. It’s essential to start gradually, focusing on building endurance and familiarizing clients with the demands of continuous running.
As a coach there are six key areas that I need to develop to ensure you are successful at achieving your goal and completing the beep test to the required level. Thus, achieving your desired entry requirement.
- Develop your aerobic fitness – low end running speed
- Developing your anaerobic fitness – higher end running speed
- Developing your running strength
- Improving your run technique
- Develop your acceleration, deceleration and change of direction (COD) – required to slow down, plant your foot and change direction quickly at each end
- Develop your mental resilience to complete the test
As a coach I need to achieve all the above while ensuring that you remain injury free and on your path to success.
Mindset
Beyond physical conditioning, preparing mentally is equally vital. Many clients may harbor doubts about their abilities, fearing failure before even attempting the test. As a coach, instilling confidence through setting achievable milestones within the training plan is key. This develops a positive mindset in the individual because you see and have evidence that you can achieve your goal if you continue to put in the effort required.
Feedback
Feedback from a running coach is essential for progress in an online running program because it provides personalized guidance tailored to your individual needs and goals. As a coach I can analyse run training sets to offer strategies for improvement ensuring efficient and effective training. I can adjust training plans based on performance and feedback as well as provide insight and guidance to prevent injuries. This personalised input ensures that you as a runner stay on track, maintain motivation, and continually improve. Without this feedback, runners may struggle to make meaningful progress or may inadvertently risk injury due to overtraining.
Tracking Progress and Adjusting
Regular assessment of progress is crucial to gauge improvements and adjust training as needed. Utilizing metrics such as distance covered, speed, and perceived exertion helps in fine-tuning workouts to address individual strengths and weaknesses.
As a running coach, my role extends beyond physical training; it’s about empowering individuals to achieve their goals. By providing tailored guidance, fostering a supportive environment, and instilling a mindset of resilience, achieving success in the beep test becomes easy. With the right approach, even non-runners can achieve success and reach their goal.
Getting Started
Keen to started and ensure you achieve your entry requirement goal. It is best to phone or MSG me at the number provided at the bottom of my website or fill out the contact form on the website.
I can answer any questions you have about in person or online coaching.
Finish with a smile!
Nick