The pace of the test starts out quite slow and then picks up significantly around stage 4. This means that over the course of the total test, you would be running over the 20 meter course approximately 58 times. The way in which the shuttle run test is administered is that the applicants run 4.5 laps of the 20 meters per 1/2 stage. Q: REGARDING THE SHUTTLE RUN, WHAT IS STAGE 6.5? Here is a quote from ATS testing services: By the time you get to 6.5, you have basically run the equivalent of 1.5 miles. Yeah, but they say if you're training for it, you should be running your 1.5 mile in under 12 minutes. That will really tire out your legs, so for this training ( passing the shuttle) you should only do it once a week.ĬourtOfficer wrote:The shuttle run is only about seven minutes. Once a week if your really eager, you can do runs at incline 2 or 3 and try for a steady run that way. The days in between just do straight runs no intervals and try to reach at least 2 miles (preferrably 3) no stopping. A good speed to stay at after your intervals would be 7.0 minimum or work your way to that speed.ĭo this only every other day. Then when you're done, Go for a steady run at whatever speed you can handle for another 5 minutes if possible, OR work your way up to 5 more minutes if possible. You will probably be able to go up and down about 3 times doing it this way. Only try to rest at 5 for 1 minute if you can. If you're treadmilling it, a good program would be go up 1 mile/hour every 30 seconds starting at 5m/hr, then 6, then 7, then 8, then 9 if you can, then back down to 5 for 1 minute, then work your way back up. The final speed is actually not that fast, but will feel fast and tiring because you're doing it stop and go. (You're starting off slow and getting faster and faster). Basically with the shuttle run, thats how long you'll be running, but its stop and go, so harder on your legs. 12:00 minutes is the minimum and you should really try to get faster than that.
If you're faster thats great, but if you get these times when your tracking yourself you'll pass it. Ideally, you want to aim for between 11-11:30 minutes. If you're training on the treadmill, you should be able to run 1.5 miles in under 12 minutes.
0 kommentar(er)
