1.5 mile run test

Cooper 1.5 mile (2.4 km) run test:

Aerobic fitness can be assessed using the 1.5 mile run test first described by Copper in 1968. The test can provide a valid measure of aerobic capacity, but it requires pacing and a sustained, near-maximal effort. For those reasons, at least six weeks’ aerobic training is recommended before attempting the test. Athletes should perform a warm-up before completing the 1.5 mile distance.

A great test for your fitness

Time is recorded to the nearest second, and a gradual cool-down should follow the test. Interpret test performance using the tables below. If the Cooper 1.5 mile run test is performed on a treadmill, the incline should be set at 1% to replicate running outdoors.

We use the Cooper 1.5 mile run test during our Personal Training routines to evaluate your fitness, this gives us and you a valuable benchmark and guide to your fitness, from time to time you will be re-evaluated you to see how your fitness results have improved.

Classification of cardio-respiratory fitness based on Cooper 1.5-mile run test (Cooper, 1982). Values represent time (min:s) elapsed in completing 1.5 miles (2.4-km)


Age (y)   |   Very Poor  |           Poor              |          Fair                  |          Good            |      Excellent        |         Superior

20-29                          

Males      |    >15:31         |    15:30-12:11    |    12:10-10:49    |    10:48-9:41      |    9:40-8:37          |         <8:36          |

Females  |    >18:31        |    18:30-16:55    |    16:54-14:31    |    14:30-12:30   |    12:29-11:50    |         <11:49

30-39                            
Males      |    >16:01         |     16:00-14:01   |    14:00-12:01    |    12:00-10:46   |    10:45-9:45       |         <9:44

Females  |   >19:01          |    19:00-18:31   |    18:30-15:55    |    15:54-13:31    |    13:30-12:30   |        <12:29

40-49                             
Males      |    >17:31          |     17:30-15:36  |    15:35-13:01    |    13:00-11:31   |    11:30-10:30    |       <10:29

Females  |   >20:01          |     20:00-19:31   |    19:00-17:31    |   17:30-15:56   |    15:55-13:45    |       <13:44

50-59                             
Males       |    >19:01         |     19:00-17:01   |    17:00-14:31   |   14:30-12:31    |    12:30-11:00    |       <10:59

Females  |    >20:31        |     20:30-20:01   |    20:00-19:01   |   19:00-16:31    |     16:30-14:30   |       <14:29
Post your results on our Facebook page and see how you compare to other athletes we have trained.

Want to improve your results, sign up for our package Personal Training deal and become fitter, faster, stronger and healthier. Our Personal Training can be delivered in your Home or public park or we can design you a plan which you workout on your own to at your local gym. We have a selection of deals that suit almost anyone wanting to improve their fitness.
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