Pacer (Beep Test)

The test:

·          Measure out a 20 meters section and mark each end with a marker cone

·          The starting speed is 8 km/h and increases by 0.5km/hr at each stage (level), see the table below for ‘beep’ interval times for each one minute stage.

·          The runner must place one foot on or beyond the 20m marker at the end of each shuttle

·          If the runner arrives at the end of a shuttle before the beep, he must wait for the beep and then resume running

·          The runner keeps running for as long as possible until he/she can longer keep up with the speed set by the tape/CD at which point they should voluntarily withdraw

·          Record the level and number of shuttles completed at that level by the runner.

·          At the end of the test the runners should conduct a cool down, including static stretching exercises