I'm going to IAP under the ROTP this summer, and I know a certain degree of performance is required of me for the shuttle run. Problem is, because of a variety of issues, I haven't been able to try myself on the shuttle run since I first heard about it in mid-May, namely graduation setup in the gym followed by final exams disallowing me access to the only suitable gym for doing the shuttle run.
I've heard mixed things from people, that the level 9.5 required is not hard at all to get, yet others say that by level 9 it's getting pretty hard. Now, I'd like to at least prepare for it before I have to do it, but I'm not quite sure to what intensity the training should be and how best to simulate the 'stop and go' aspect of the Shuttle Run. Any suggestions for my situation? Ways to prepare myself or whatnot? And will I be sent home if I don't manage to complete the shuttle run the first try, or is there a retest?
For reference, I haven't done an extreme amount of running, at all. I'm currently trying to work on my peak running speed by doing short 1 minute sprints imbedded in a 5 minute treadmill workout in 1 minute intervals (9km/h, 12 km/h, 16.7 km/h, 9km/h, 6km/h). The only reason the treadmill workout is relatively short is because it's after a 30 minute cardio program (Pace program, anyone ever heard of it?) but I could easily do twice this amount though, as I'm barely running out of breath or anything after the 16.7 and especially not after cutting back to slower speeds.
My other current capabilities relevant to hte IAP assessments are 23 pushups, 28 situps/min, up from 2 pushups (in proper form) and 19 situps MAX back in February.
I've heard mixed things from people, that the level 9.5 required is not hard at all to get, yet others say that by level 9 it's getting pretty hard. Now, I'd like to at least prepare for it before I have to do it, but I'm not quite sure to what intensity the training should be and how best to simulate the 'stop and go' aspect of the Shuttle Run. Any suggestions for my situation? Ways to prepare myself or whatnot? And will I be sent home if I don't manage to complete the shuttle run the first try, or is there a retest?
For reference, I haven't done an extreme amount of running, at all. I'm currently trying to work on my peak running speed by doing short 1 minute sprints imbedded in a 5 minute treadmill workout in 1 minute intervals (9km/h, 12 km/h, 16.7 km/h, 9km/h, 6km/h). The only reason the treadmill workout is relatively short is because it's after a 30 minute cardio program (Pace program, anyone ever heard of it?) but I could easily do twice this amount though, as I'm barely running out of breath or anything after the 16.7 and especially not after cutting back to slower speeds.
My other current capabilities relevant to hte IAP assessments are 23 pushups, 28 situps/min, up from 2 pushups (in proper form) and 19 situps MAX back in February.