The Cooper Test Run

 In 1968 Kenneth H. Cooper developed The Cooper Test Run for the United States military, for use in physical fitness training and testing.

running at the beach is always best

 -The idea of the Cooper test run is to run as far as you can, at a pace as steady as possiblefor 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.




The Cooper Test Run Table

-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.

Years Old Excellent Good Average Slow Crawl
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.




Cooper Test Table # 2

-The table that follows is not for the novice runner, but for very serious and experienced athletes only, with a history of long runs.

Excellent Good Average Slow Slower
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)

back to Health Benefits of Running


-Additional Information on Running and Your Health...

Starting a Treadmill Program - Running Shoes - Chart for a Balanced Diet - Flat Abs Tips

5 Components of Fitness - What is Chi-running - BMI Chart Page - TOP

Running to Lose - Why Running? - Running For Depression - Running Barefoot

From Cooper Test Run Back to Home Page




Have you completed the Cooper Test Run yet?

-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)

See How Far Others Have Run

-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 …

Click here to write your own.


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-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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