What is the purpose of the 12 minute Cooper run?
What is the purpose of the 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.
What’s a good distance to run in 12 minutes?
The Cooper 12 Minute Run Test
| Age | Excellent | Average |
|---|---|---|
| Females 30-39 | >2500m | 1700-1999m |
| Males 40-49 | >2500m | 1700-2099m |
| Females 40-49 | >2300m | 1500-1899m |
| Males 50+ | >2400m | 1600-1999m |
What is a good distance to run in 12 minutes?
12-Minute Run Fitness Test Results
| Age | Excellent | Average |
|---|---|---|
| Male 20-29 | over 2800 meters | 2200-2399 meters |
| Females 20-29 | over 2700 meters | 1800-2199 meters |
| Males 30-39 | over 2700 meters | 1900-2299 meters |
| Females 30-39 | over 2500 meters | 1700-1999 meters |
How can I improve my 12 minute Cooper run?
- If you want to improve your fitness for the 12 minute run, you have many options.
- One is to practice running the 12 minute run at least 1 x/wk.
- Another is to divide the 12 minute run into either 3 x 4-minute intervals or 6 x 2-minute intervals and run at your maximum speed for the shorter interval.
What is the Cooper 12 minute run test?
The Cooper 12 minute run is a popular maximal running test of aerobic fitness. Here are some norms for you to compare results. There are tables for metric (meters) and imperial units (yards).
What is the Cooper test for aerobic fitness?
The Cooper test, as it’s also known, is still used today as a field test for determining aerobic fitness. Dr. Cooper found that there is a very high correlation between the distance someone can run (or walk) in 12 minutes and their VO2 max value, which measures the efficiency with which someone can use oxygen while exercising.
How long do you run on a treadmill for the Cooper test?
Comments: The test can also be conducted by running on a treadmill for 12 minutes, set to level 1 (1 percent) incline to mimic outdoor running. The validity of this test is not the same as the cooper test on the track as the treadmill is being used so the normative data (in the results table) and the VO 2max prediction equations may not hold true.
How to conduct the Cooper test?
The Cooper Test (Cooper 1968) [1] is used to monitor the athlete’s aerobic endurance and to obtain an estimate of their VO 2 max. To conduct this test, you will require: This test requires the athlete to run as far as possible in 12 minutes. The assistant gives the command “GO”, starts the stopwatch, and the athlete commences the test
