Run Test

The twelve minute running test is a simple and easy way to measure your fitness. All you need is a treadmill, or ideally a running track. If you have to do this on the road, use a car or bike odometer to measure your distance.

running test fitnessThere are certain formula's you can use to get a rough idea of your VO2 from this test, however these will vary greatly, depending upon your running ability.

If your looking at doing this test as part of a VO2 max test, then you should perform on a running track, as a treadmill will give slightly inaccurate readings due to the time needed to get up to running speed and the fact that the treadmill is generally easier to run and maintain speed, compared to running on the track or road.

Perform ten minutes of gentle running as a warm-up, and be sure to also cool down and stretch afterwards. To perform the twelve minute running test, simply run as fast as you can for 12-minutes – that’s it!

Because your needing to run for 12 minutes, its important that you pace yourself correctly so that you can finish the test. If you go to hard, then you will likely be forced to run slower towards the end of the test. Likewise if you start to easy your going to be fresh at the end.

You should aim to try and maintain a constant pace throughout, speeding up for the last few minutes if you feel comfortable to do so.

If you perform this test every 6 / 8 weeks and record your distance, you can easily monitor your progress and at the same time become better at pacing yourself.

If you have any concerns about your ability to complete an exercise such as this, consult your doctor first.

By working with a partner, they can help assist you with keeping a note of each of your lap times and passing on both encouragement and vital information such as time left.

The following charts give a rough guide to how your time equates to general fitness levels. The distances given are in miles, to convert to kilometers simply multiply by 1.6.
 

MEN
AGE
18-28
29-39
40-50
50+
HIGH
1.85+
1.65+
1.50+
1.35+
GOOD
1.60/1.84
1.50/1.64
1.40/1.49
1.25/1.35
AVERAGE
1.40/1.59
1.35/1.49
1.25/1.40
1.10/1.24
LOW
<1.40
<1.35
<1.25
<1.10

WOMEN
AGE
18-28
29-39
40-50
50+
HIGH
1.55+
1.40+
1.25+
1.15+
GOOD
1.36/1.54
1.25/1.39
1.15/1.24
1.05/1.14
AVERAGE
1.20/1.35
1.05/1.24
1.00/1.14
.90/1.04
LOW
<1.20
<1.05
<1.00
.90

 

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