What is a good distance for the Cooper test?

12-Minute Run Fitness Test Results

Age	Excellent	Above Average
Male 20-29	over 2800 meters	2400-2800 meters
Females 20-29	over 2700 meters	2200-2700 meters
Males 30-39	over 2700 meters	2300-2700 meters
Females 30-39	over 2500 meters	2000-2500 meters

What is a 12-minute Cooper run?

Developed in the 1960s by Dr Cooper, the 12-minute run test measures how far a person can cover (run, walk, jog) in 12 minutes. Simple. Ideally you want to take this test on a standard running track, or a location where you can measure distance run without having to stop.

How is the Cooper run test calculated?

How To Calculate Your 12-Minute Run Cooper Test Results. For instance, imagine you cover 3200m. Your estimated VO2 max would be (22.4 x 3.2) -11.3 = 60.3. You can then use your test result to compare your performance to the norms for both your age and gender.

How do you do a 1.5 mile test?

procedure: The aim of this test is to complete the 1.5 mile course in the shortest possible time. At the start, all the participants line up behind the starting line. On the command ‘go,’ the clock will start, and you will begin running at your own pace. Although walking is authorized, it is strongly discouraged.

Is the 12-minute Cooper run valid?

validity: Cooper (1968) reported a correlation of 0.90 between VO2max and the distance covered in a 12 min walk/run. reliability: the reliability of this test would depend on practice, pacing strategies and motivation level. There should be good reliability if these issues are addressed.

Is the 12-minute Cooper run reliable?

Practical Applications. Field tests show excellent reliability (ϕ = 0.96) in healthy individuals between the ages of 18 and 35. Test administrators should be confident that a single 12MR or MSR test is adequate to estimate the aerobic fitness of an individual.

How do I improve my Cooper run test?

Start warming up 30 minutes before the start and do the following:

10 min easy jog.
5 min easy dynamic stretches and leg swings.
5 min running with increasing pace: the final minute at your Cooper pace (= you are out of breath)
2 min easy jog.
3 x 100 m relaxed fast pace starting every minute.

What is the Cooper 1.5 mile run?

The Cooper 2.4 km (1.5 mile) run test is a simple running test of aerobic fitness, requiring only a stopwatch and running track. This is an alternative to the Cooper 12-min run test. There is another 1.5 mile run test that forms part of the Navy Physical Readiness Test (PRT).

What’s a good 2.4 K time?

procedure: The aim of this test is to complete the 2.4 km course in the shortest possible time….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 happens when run 1 mile everyday?

According to medical science, if you run a mile every day, you have: 42% lower risk of esophageal cancer, 27% lower risk of liver cancer, 26% lower risk of lung cancer, 23% lower risk of kidney cancer, 16% lower risk of colon cancer, and 10% lower risk of breast cancer.