Why not test your own fitness levels
With the 12 minute run test, you should aim to perform this test on either a running track or treadmill, as you need to measure the total distance covered.
If you have to run on the road, use an odometer from a car or bicycle to measure your distance so at least you have an approximate mileage you have covered.
After a good warm-up and stretch, time yourself with a stopwatch, the total distance you can run over a 12-minute period.
Record all your distances, so you can monitor your progress. Remember to try and complete the distance at an average pace, rather than starting or finishing fast.
Work within your limits and make sure you're fit enough to do the test by seeing your doctor.
The following chart is a rough guideline to fitness levels. The distances measured are in miles, however to convert to kilometres 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 |
Aim to test your fitness level with this method every 6 / 8 weeks. Always remember to record your distance so you can monitor your progress.
Why not also try some of our other tests like abdominal fitness tests or blood pressure charts to help you assess your levels of fitness?
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