Fitness Test for Runners

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.

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)

If you want to improve your fitness then check out our fitness plans designed by our in house Personal Trainer, we have training plans that will suit your goals and starting from just £5 per plan there is no excuse not to get fit. To discover our fitness plans click here