In 1968 Kenneth H. Cooper developed The Cooper Test Run for the United States military, for use in physical fitness training and testing.
-The idea of the Cooper test run is to run as far as you can, at a pace as steady as possible, for 12 minutes.
The distance you've covered, your age and sex are all correlated into one of the following Cooper test tables.
-This gives you an estimate of your aerobic fitness and cardiovascular endurance.
Many school systems use a test similar to the cooper test, only in reverse, running a specified distance and then calculating the time it takes to run that distance.
-All the results in this table are given in meters.
-For reference 1,609 meters equals 1 mile, about 2,400 meters is a mile and a half, 800 meters about half a mile. -Remember, this is in 12 minutes.
|Boys 13-14||+2700||2400 - 2699||2200 - 2399||2100 - 2199||-2100|
|Girls 13-14||+2000||1900 - 1999||1600 - 1899||1500 - 1599||-1500|
|Boys 15-16||+2800||2500 - 2799||2300 - 2499||2200 - 2299||-2200|
|Girls 15-16||+2100||2000 - 2099||1700 - 1999||1600 - 1699||-1600|
|Men 17-20||+3000||2700 - 2999||2500 - 2699||2300 - 2499||-2300|
|Women 17-20||+2300||2100 - 2299||1800 - 2099||1700 - 1799||-1700|
|Men 20-29||+2800||2400 - 2799||2200 - 2399||1600 - 2199||-1600|
|Women 20-29||+2700||2200 - 2699||1800 - 2199||1500 - 1799||-1500|
|Men 30-39||+2700||2300 - 2699||1900 - 2299||1500 - 1899||-1500|
|Women 30-39||+2500||2200 - 2499||1700 - 2199||1400 - 1699||-1400|
|Men 40-49||+2500||2100 - 2499||1700 - 2099||1400 - 1699||-1400|
|Women 40-49||+2300||1900 - 2299||1500 - 1899||1200 - 1499||-1200|
|Men 50-59||+2400||2000 - 2399||1600 - 1999||1300 - 1599||-1300|
|Women 50-59||+2200||1700 - 2199||1400 - 1699||1100 - 1399||-1100|
-The Cooper Test Run gives you a good assessment of your aerobic fitness that you can use to compare with results from past runs.
-If you find your fitness level lacking, or if you just want to start running to lose some weight, it can be a good indicator of your progress.
-You might even want to start running on a treadmill to stay in shape, or to get in shape for your next test run.
-Keep a Fitness log! -a daily fitness journal gives you a goal to shoot for to increase your running endurance, and your overall athletic performance.
-Knowing your BMI number is a good idea as well. (see the BMI chart) It estimates your body fat, based on your height and weight.
-The table that follows is not for the novice runner, but for very serious and experienced athletes only, with a history of long runs.
|Men||+3700||3400 - 3699||3100 - 3399||2800 - 3099||-2800|
|Women||+3000||2700 - 2999||2400 - 2699||2100 - 2399||-2100|
-There are many benefits to exercise and increasing your cardiovascular endurance as well as your overall fitness level, is certainly among them.
-Once you get started it can get downright addictive, and your health is the best addiction you can get. If you're already a runner, you know of what I speak, if you're not ...what are you waiting for?
Submit your Cooper Test results! -Or just see how far others have run.
-Calculate Your Finish Times and Other Stats Below...
What factors can influence Cooper test results: From Brian Mac (Sports coach)
|-Additional Information on Running and Your Health...|
-How did you do? Let Everyone know your Distance!
(Also, if you've started running to lose weight, or tried Chi running - we'd all really love to hear the results of those!)
-Links to those pages are at the bottom of this page.
-Include your age,(you don't have to leave your real name) your sex, what you do for a living, and where you're from.
Compare your results with others who have run it! See others below.
*Of course, check with your doctor before running any distance, if you're not used to it! (bet you knew we'd say that)
-Click on the links below to see the distance other visitors to this page ran in their 12 minute run...
First Time Cooper Test Runners Not rated yet
I ran 2270 metres, on sidewalks and concrete, at 6 am in the morning (still dark), the temperature was around +2 centigrade (35 F). I'm a 53 year …
Cooper Test Run Results Not rated yet
I ran about 2 miles in my run. I live in the city so I ran through the park on a sunny and warm day, dry under foot. I like to run along a path …
-Have you ever completed the Cooper Test Run? Let us know your results, or see how far others have run it, in their Cooper test, you just might be in for a surprise.
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-Or check out these calorie burning tips left by our visitors.
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