Coopers 12-min run

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Coopers 12-min run

Coopers 12-min run is the classical running test for estimating aerobic fitness. Run as far as you can on a flat surface for 12 minutes.

Instructions:
1. Warm up
2. Run as far as you can within 12 minutes. Should preferably be performed on a 400 m track.
3. Note how far you got and enter the distance, weight and gender in the calculator.

Background:

The 12 min run test is also known as the Cooper test. It was developed in the sixties as an easy tool to estimate VO2max in soldiers.

The validity of this test is quite good if you are accustomed to running. For people not used to running it can be difficult to administer the speed from start to end and also peripheral discomfort in the legs can limit performance rather than circulatory capacity.

Reference:
Correlation between field and treadmill testing as a means of assessing maximal oxygen intake.
Cooper KH
JAMA. 1968 Jan 15;203(3):201-4.

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Comments (11) add comment

yousali said:

can i use this test for children

November 13, 2011

Haley Leas said:

I Had no Clue What I Was Doing At First But i Got It, I Like too Run A lot?

August 23, 2011

Warren P said:

I like this test just completed the 12 run and received a "very good". Now if I can only do better on the weight chart that shows me to be obese at 50lbs above the "ideal" weight. I routinely do a 3-5 mile run at a 9 min/mile clip. Just shows that these one size fits all tests and charts are guidelines at best.

August 13, 2011

Greg said:

These calculators are hilarious. I'm a 40 year old guy who just ran 5 miles this weekend at a 9 minute mile pace. Not great but better than most 40 year olds. It gives me "average" when I run this test. Lance Armstrong would struggle to get excellent. On the pushup test I nearly tripled the "excellent" mark with 63 pushups. I'm assuming they want all of us to be on the Tour de France. Very weak with incredible lungs! You can keep these tests, I'll just compare myself to others.

July 06, 2011