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 to 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 .
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.
-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... |
-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...
12 minute 1 st time treadmill age 67 male
.71 mile treadmill, almost 3 quarters of a mile.
Not too bad for 67
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 …
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