The 12 minute Run Test
The Cooper 12 minute run Test or also known as the 12 min run test is a popular maximal running test to check your aerobic fitness, in which participants try and cover as much distance as they can in 12 minutes.
Equipment required: For the Cooper 12 minute run Test, you would require a ground with a flat oval or running track and a stop watch.
Purpose: The Cooper 12 min run test is to test aerobic fitness (the ability of the body to use oxygen to power it while running)
Procedure: Place markers at set intervals around the track to aid in measuring the completed distance. Participants run for 12 minutes, and the total distance covered is recorded. Walking is allowed, but this will results in lower distance covered in the 12 minuter run, so the participants must be encouraged to push themselves as hard as they can to maximize the distance covered.
Results: There are Cooper norms table for general guidelines for interpreting the results of this test for adults. Based on your Age and the distance covered you can check your fitness level.
The 12 min run test norms for Men
The 12 min run test norms for Women