Fitness Testing

12 Minute Run Fitness Test Instructions

The 12 minute run fitness test (also known as the Cooper Test) is a common assessment test of cardiovascular (aerobic) endurance.

Requirements

You will need a running track, playing field or grassed area, with a measuring tape to measure the distance and set up markers at known distances. You will also need a stopwatch or clock to measure 12 minutes.

Procedure

  1. Measure out the track, placing cones approximately every 20 meters.
  2. Perform a warm-up.
  3. Run or walk as far as you can in 12 minutes. Try and pace yourself to get the maximum distance possible.
  4. Record the total distance covered in 12 minutes.
  5. Compare the results to the norms below (there are tables for both yards and meters).

running fitness test

Notes

This is just one of many running tests of aerobic endurance. There are many variations of this type of test, running over various distances and for various time periods. The 12-minute run test is one of the most popular tests of this type, also called the Cooper Test. It is possible to perform this test on a treadmill, but you should raise the incline to one degree to simulate outdoor running.

What is a Good Score?

See the tables below to gauge how well you performed. To give you an idea of the best possible score, the world record for 5km is 12:51. Reaching 3km in 12 minutes would be excellent.

12-Minute Run Fitness Test Norms (imperial)

Here are norms for the 12-minute run test, with the distance measured in yards.

Males (yards)

Age Excellent Above Ave Average Below Ave Poor
Male 20-29 > 3060 2620 - 3060 2410 - 2620 1750 - 2410 < 1750
Males 30-39 > 2950 2510 - 2950 2080 - 2510 1640 - 2080 < 1640
Males 40-49 > 2730 2300 - 2730 1860 - 2300 1530 - 1860 < 1530
Males 50+ > 2620 2190 - 2620 1750 - 2190 1420 - 1750 < 1420

 

Females (yards)

Age Excellent Above Ave Average Below Ave Poor
Females 20-29 > 2950 2410 - 2950 1970 - 2410 1640 - 1970 < 1640
Females 30-39 > 2730 2190 - 2730 1860 - 2190 1530 - 1860 < 1530
Females 40-49 > 2520 2080 - 2520 1640 - 2080 1310 - 1640 < 1310
Females 50+ > 2410 1860 - 2410 1530 - 1860 1200 - 1530 < 1200

 

12-Minute Run Fitness Test Norms (metric)

Here are norms for the 12-minute run test, with the distance measured in meters.

Males

Age Excellent Above Ave Average Below Ave Poor
Male 20-29 > 2800m 2400 - 2800m 2200 - 2399m 1600 - 2199m < 1600m
Males 30-39 > 2700m 2300 - 2700m 1900 - 2299m 1500 - 1999m < 1500m
Males 40-49 > 2500m 2100 - 2500m 1700 - 2099m 1400 - 1699m < 1400m
Males 50+ > 2400m 2000 - 2400m 1600 - 1999m 1300 - 1599m < 1300m

 

Females

Age Excellent Above Ave Average Below Ave Poor
Females 20-29 > 2700m 2200 - 2700m 1800 - 2199m 1500 - 1799m < 1500m
Females 30-39 > 2500m 2000 - 2500m 1700 - 1999m 1400 - 1699m < 1400m
Females 40-49 > 2300m 1900 - 2300m 1500 - 1899m 1200 - 1499m < 1200m
Females 50+ > 2200m 1700 - 2200m 1400 - 1699m 1100 - 1399m < 1100m

 

Table adapted from: Cooper, K.H. (1968), "A means of assessing maximal oxygen uptake," Journal of the American Medical Association, 203:201-204.

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