Fitness Test for Runners

richard watson • 14 November 2018

Cooper 1.5 mile run test (2.4km)

fitness testing

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.

fitness testing

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

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

Sports Therapist Richard Watson

Richard Watson

Sports Therapist

Richard is a leading sports therapist in the Coventry and Warwickshire area, he has worked at the Olympic and Paralympic games 2012 treating the many athletes competing. Richard has been involved in many major sporting projects including treating and training a team that took on an accent of Everest. He currently runs his own Sports Therapy company providing local athletes with sports massage and personal training.

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