The 12 minute Run Test

The 12 minute Run Test

The Cooper 12 min 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

Age 20-29 30-39 40-49 >50
Excellent >2800m >2700m >2500m >2400m
Above Average 2400-2800 2300-2700 2100-2500 2000-2400
Average 2200-2399 1900-2299 1700-2099 1600-1999
Below Average 1600-2199 1500-1899 1400-1499 1300-1599
Poor <1600 <1500 <1400 <1300

 

The 12 min run test norms for Women

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