British Army Beep Test 11.6 Attempt - Parachute Regiment Minimum Standard

Additional info: I am by no means a good runner, professional athlete, or anybody you should really listen to, but what I can do is offer a bit of info about my training for 4PARA and hopefully it'll help others.

About me, 92KG, 6'2, and not a natural runner by any means. The current 5k is around 22:30. Weekly training volume is about 40km.

You can see my training blocks here, make a copy of this file and then edit it to suit you. It's strongly based on progressive overload and includes easy, long runs, tempo runs and intervals.

https://docs.google.com/spreadsheets/...

Read Coach Mike Chadwick's blog about the beep test for a lot more info, but in simple terms, it's testing your aerobic system, you're running, and your ability to decelerate/accelerate, produce power and push when it HURTS.

https://coachmikechadwick.com/tactica...

The Parachute Regiment minimum standard is 11.6, so you, like me should be pushing for at least 12/13 before attending the assessment centre, to be confident on the day that you will pass. Other infantry regiments are level 8.7 which everybody is 100% capable of.

The technique is a huge part of the beep test. Do NOT waste energy with big wide turns and do not get to the beep before you have to. One foot on the line, pivot and push. Practice this.

I did not do any beep test-specific sessions before this, but when I do, these are the ones I will be using, in addition to my 5km training plan:

https://docs.google.com/document/d/1L...

Info on the paras:

https://www.army.mod.uk/who-we-are/co...