Posted: 03/07/2012 at 13:02
Whatever you eat and drink on the morning of the test is something that you should try in advance so that your stomach can cope with it. For example, you probably want to make sure you've eaten breakfast about 2 hours prior to the test to ensure digestion so you odn't get stomach cramps. Your general diet won't make much, if any difference as you're only doing a 40mins of running in total - you definitely don't need to carbo-load or anything like that. However, a low-carb diet isn't really recommended for running, though I'm sure some people survive on it and RW have posted different articles over the years saying that you can run on a low-carb diet! Confusing! You don't need to eat mountains of pasta or anything, but some carb intake is necessary because that's the natural fuel source for runners. I'd just drink water between the test; it's not taxing enough in length to deplete your carbohydrate stores so I wouldn't bother with a sports drink or anything like that. After it's over I'd probably eat a banana and have a glass of milk.
As to whether to train tonight - haven't got a clue! Sorry! I have no idea how the training you're doing relates to the beep test either, as I was under the impression that the beep test was a shuttle run between cones on the flat yet you're training on hills? I'd have done a series of shorter sprints and less hills, though they do help to build strength. If you're going to try and do the test on a treadmill tonight it may help your confidence though I doubt anything you do now will impact your fitness all that much.
I've not done a beep test but I've done a VO2max test which (I think!) is what the beep test will give you but without having to hook yourself up to a gas exchange monitor. For that I didn't do any specific training or eating I just ran for as long as I could until I came off the back of the treaddie (it speeds up every minute). I don't know if level 9 is hard or easy as I'm not familiar with the different levels but your 5 mile time is about 10mins slower than mine and my VO2 max is 34 units, but as I say, I don't know how to convert beep test levels into VO2max units to give you an indication of if you're likely to get to level 9.
Good luck and make sure you rest well the day or two before the test. Sorry if I haven't been massively helpful; perhaps someone else will come along and advise.