What is the Coopers 12 minute run test?

The Cooper 12 minute run is a popular maximal running test of aerobic fitness, in which participants try and cover as much distance as they can in 12 minutes. equipment required: flat oval or running track, marker cones, recording sheets, stop watch.

How do you pass the Cooper test?

The Cooper test is simple and efficient: you run for 12 minutes and try to get as far as possible….After the test, it’s important to do a proper cool-down:

  1. 5 min walking, hanging out and enjoying your performance.
  2. 10 min easy jog with a couple of relaxed 100 m sprints.
  3. easy stretches for calves, thighs and glutes.

What is a good Cooper test time?

norms: here are some classifications of cardiovascular fitness for the cooper 1.5 mile run test for males and females aged 20-29 years….Cooper 1.5 mile / 2.4 km Run Test.

rating Males Females
Good 12:00-10:46 15:54-13:31
Excellent 10:45-9:45 13:30-12:30
Superior < 9:44 < 12:29

What is the purpose of Cooper’s 12 minutes run and walk test?

The 12-minute run fitness test was developed by Kenneth Cooper, MD, in 19681 as an easy way to measure aerobic fitness and provide an estimate of VO2 max for military personnel. The Cooper test, as it’s also known, is still used today as a field test for determining aerobic fitness.

How do I improve my Cooper test results?

Jog 30 seconds, run 20 seconds, sprint 10 seconds. Repeat 4 times. Total running time (not counting recovery): About 20-25 minutes per workout. They performed this workout ~3 days per week and did not perform any other training during the 7-week training period.

How far should you be able to run in 12 minutes?

12-Minute Run Fitness Test Results

Age Excellent Average
Male 20-29 over 2800 meters 2200-2399 meters
Females 20-29 over 2700 meters 1800-2199 meters
Males 30-39 over 2700 meters 1900-2299 meters
Females 30-39 over 2500 meters 1700-1999 meters

Is 12 minutes good for a mile?

Average time and pace Everyday runners can aim to complete a mile in about 9 to 12 minutes. This means you’ll finish a 5K in about 28 to 37 minutes. Walkers can expect to complete a mile in about 15 to 20 minutes.

What pace is a 12 min mile?

Medium intensity: Speed 4 to 5 mph; pace between 12 and 15 minutes per mile.

Is a 12 minute mile slow?

A noncompetitive, relatively in-shape runner usually completes one mile in about 9 to 10 minutes, on average. If you’re new to running, you might run one mile in closer to 12 to 15 minutes as you build up endurance. Elite marathon runners average a mile in around 4 to 5 minutes.

Is walking a mile in 12 minutes good?

A brisk walking pace can be from 13 to 20 minutes per mile, or from 3.0 mph to 4.5 mph. At this pace, you should be breathing noticeably harder, but able to speak in full sentences. If your walking pace is 20 minutes per mile, it may be either fast enough to be moderate-intensity exercise or too slow.

Is 12 minutes a mile slow?