A&H

Core fitness test

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Hazzy

New Member
Grassroots Referee
Hello

What exactly is the 15/22 interval run and how does one prepare for it? This is for the core trials.

Kind regards
 
A&H International
Hazzy said:
Hello

What exactly is the 15/22 interval run and how does one prepare for it? This is for the core trials.

Kind regards
Click to expand...
4 x 40m sprints. In 6.1s
Followed by 10 laps of a running track running 75m in 15s and walking 25m in 22s x 40.
Audio file can be found on Dutch referee blog.
 
Hazzy said:
Hello

What exactly is the 15/22 interval run and how does one prepare for it? This is for the core trials.

Kind regards
Click to expand...
It's done on a tape recording similar to a bleep test, but very different in terms of the actual test. As James said, you can get the audio file for it to practise, but you don't need a running track to practise, you can do it on a 100m long straight. Split in to 12.5m, 75m, 12.5m and run the 75 in the 15 seconds, then use the 22 seconds to walk the 12.5m to the end and then back again (making 25m) ready to run the 75m again. It's 40 consecutive run/walks (making 10 laps of a track total). If your fitness level is good, then it shouldn't cause you a big issue, but everyone is different, so definitely worth trying it ahead of time.

As a side note, when you get to the CORE trials, don't over try to impress by running off ahead of everyone on the runs. You want to be timing it so you pass the cone just as the buzzer goes and your whole 'team' (the people you run with) do the same. They'll perhaps be looking for teamwork skills too, work to get each other through it.
 
RefereeX said:
As a side note, when you get to the CORE trials, don't over try to impress by running off ahead of everyone on the runs. You want to be timing it so you pass the cone just as the buzzer goes and your whole 'team' (the people you run with) do the same. They'll perhaps be looking for teamwork skills too, work to get each other through it.
Click to expand...
This is good advice.

Going too hard in the runs may also cause you fatigue issues later into the test. The best way to approach the test is to run it to the timings.

Good luck
 
I find the walk is actually harder than the run, 22 seconds for 25 metres is much slower than you think and getting to the mark too quickly and having to stop really disrupts your rythym and makes it more difficult. Being able to keep constantly on the move throughout the test is the key to getting through it.

Likewise have been invited to a trial for FA CORE - I’ve done the L4 fitness test a few times and always passed. Hopefully will be able to get round with the slightly faster run.
 
Set the intervals up on your smart watch to practice. 15s is motoring for the 75m. 22 is slow for the 25m walk.

The key is to stay calm and keep your heart rate low. It’s also a massive advantage to anticipate the start of every sprint (there’s a 5 second warning on the tape, even better if you count down on your interval watch) and accelerate without forgetting your arms;)

Sustaining that 15s 75m is challenging. You will probably regret it if you don’t practice as you may well hit a wall or panic or want to quit before half way. Practice will help you stay calm.
 
RefereeX said:
It's done on a tape recording similar to a bleep test, but very different in terms of the actual test. As James said, you can get the audio file for it to practise, but you don't need a running track to practise, you can do it on a 100m long straight. Split in to 12.5m, 75m, 12.5m and run the 75 in the 15 seconds, then use the 22 seconds to walk the 12.5m to the end and then back again (making 25m) ready to run the 75m again. It's 40 consecutive run/walks (making 10 laps of a track total). If your fitness level is good, then it shouldn't cause you a big issue, but everyone is different, so definitely worth trying it ahead of time.

As a side note, when you get to the CORE trials, don't over try to impress by running off ahead of everyone on the runs. You want to be timing it so you pass the cone just as the buzzer goes and your whole 'team' (the people you run with) do the same. They'll perhaps be looking for teamwork skills too, work to get each other through it.
Click to expand...
Thank you so much for such excellent detail. Would you recommend just practising in a park?
 
JamesL said:
4 x 40m sprints. In 6.1s
Followed by 10 laps of a running track running 75m in 15s and walking 25m in 22s x 40.
Audio file can be found on Dutch referee blog.
Click to expand...
How long do you get between having to do the sprints and the 15/22 interval run? And do you know what else you’re examined on?
 
RefereeX said:
As a side note, when you get to the CORE trials, don't over try to impress by running off ahead of everyone on the runs. You want to be timing it so you pass the cone just as the buzzer goes and your whole 'team' (the people you run with) do the same. They'll perhaps be looking for teamwork skills too, work to get each other through it.
Click to expand...
The more succinct way to put this is that the test is pass/fail. You don’t get an A for completing the test in, say, 13/18. You just have to hit the minimum standard for the 40 intervals. It’s easy to burn out if you have to wait at a cone, because going from a stop to motion expends more energy than many think. You just want to always be in motion for the entire test.
 
Hazzy said:
How long do you get between having to do the sprints and the 15/22 interval run? And do you know what else you’re examined on?
Click to expand...
Usually no more than 15 minutes.

I did the 17/22 3w test on Sunday and keeping moving with the walk is the hardest bit, frequently ran into the cone and had to stop.

15s run would be tough, 17 was doable with a sprint at the end but those two seconds kept me in it a few times.
 
Got the invitation but having to turn it down because unavailable on the fitness test day. Annoying because I am also doing my 3W fitness test this weekend but it doesn't count for CORE as interval times are different...
There's always next year.
 
Richardp10145 said:
Please can someone confirm the level 5 county fitness timings and distances ?
Click to expand...
Think it varies by county. Speak to RDO.
volt177 said:
Got the invitation but having to turn it down because unavailable on the fitness test day. Annoying because I am also doing my 3W fitness test this weekend but it doesn't count for CORE as interval times are different...
There's always next year.
Click to expand...
Can you not travel to one of the other sessions. Understand there are a few taking place around the country.
 
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