You have to run.
Stop. Turn. Accelerate. Repeat.
Again and again, while the pace gets faster — so your preparation should match the test, not just a steady run.
Aerobic fitness matters — but the bleep test also asks you to accelerate, decelerate, turn and recover, while the intervals get shorter.
Depending on your starting point, your training may include:
It's to make every session useful.
Assess
We begin with your test date, required level and current fitness — and a baseline where appropriate.
Build
Your programme is structured around your starting point and the time available — aerobic work, intervals, strength and conditioning, not simply repeating the bleep test over and over.
Practice
We'll work on the skills that can matter over 20 metres:
Where useful, shuttle technique can be filmed and reviewed so we can identify a small number of practical cues to work on.
Sharpen
The aim is to arrive at your test feeling prepared and sharp — not exhausted from trying to prove your fitness in training.
Test
No guarantees. No magic tricks. Just purposeful preparation for the test you're actually taking.
This is a coaching package rather than pay-as-you-go personal training.
The package can include:
Establish your current fitness, target level, test date and training history.
A structured week-by-week plan based on the time available and your individual needs.
Hands-on sessions with Michelle — conditioning, shuttle technique, turns, acceleration/deceleration, strength and power.
Clear sessions to complete between coached appointments so you always know what you're doing and why.
Shuttle and turn technique can be observed and, where useful and with consent, filmed for coaching feedback.
Review how training is going and adjust where appropriate.
A structured taper into test day, including guidance around final sessions, recovery and preparation.
Support during the coaching period for questions about your programme and preparation.
This is not necessarily a fixed 4-week or 6-week programme.
The appropriate duration depends on:
This service may be appropriate if:
The test repeatedly asks you to slow down, turn and accelerate as pace increases. Michelle combines test-specific prep with S&C principles — built around the individual in front of her.
Michelle holds a Level 6 Diploma in Strength & Conditioning.
There isn't one ideal timeframe for everyone. It depends on your current fitness, target level and test date. The more time available, the more opportunity we have to build progressively, but if your test is already approaching we can still look at how to use the time available effectively.
No. Your starting point is exactly that — a starting point. Training is based on where you are now and what you're working towards.
No. Full maximal tests create fatigue and aren't the only way to prepare. Training can include submaximal shuttle work, conditioning, intervals and technique practice alongside occasional testing where appropriate.
No. Running fitness is part of the picture, but preparation can also include pacing, turns, acceleration/deceleration, strength, power and test-specific conditioning depending on your needs.
No.
There are too many individual factors to guarantee a particular result.
The goal is to give you structured, individual preparation so you can arrive at test day as well prepared as possible.
Michelle is based in County Mayo.
For specific locations or arrangements, book an intro call to discuss what is practical.
Tell me your test date, target level and starting point — we'll build the plan from there.
Book a free intro call to talk through your test and training.
michelleoconnorfitness@gmail.com · Contact · All training options