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@ngie TY for the reply. I don't think I fully understand what you are saying. Are you advocating to do 8 second sprints with 15 seconds rest after each sprint, for a total of 7,9,11,14,18,11, then do a test. This does seem like alot of recovery time given the amount of work.

Due to a prolonged illness (covid) combined with poor planning due to my hate of running, I am in a spot. I need to run a 7.5 on the beep test in 1 - 2 weeks time. At present, the best I can do is 7.0 before I'm completely gassed. What would be the best way to improve in such a short period...