12 minute run test

12 minute run test

The Twelve-Minute Run Test

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.

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.

Additional resources :
Cardio exercises Fitness training Fitness exercises	Fitness Fitness tips Stretching	Strength training Test your fitness Warm-up exercises