Cooper Test

Test your condition with the Cooper Test

Run (or walk) as far as you can in exactly 12 minutes.     A strong body needs healthy food. Eat fruits and vegetables.    A healthy mind in a healthy body. Mens sana in corpore sano. 

Twelve minutes is only 720 seconds. How far did you get?The aim of this test is to run as far as possible in exactly 12 minutes. The distance covered will then give a rough estimate of your fitness (see table below). Try to run in a constant speed. If you get too tired, slow down or walk for a while.

The test is not very useful to compare yourself with others. Instead, use it to measure your own progress.

The test is only recommended for trained persons because it demands your maximum effort.

If you are not fit, don't run the test.

Test your physical fitness now!!    Run the Cooper Test. It's only 12 minutes.    Are you healthy? Run for your health.

This Cooper Test table gives an indication of your physical fitness, which depends on your sex and age, and the distance covered in 12 minutes.

Age group Sex Very good Good Average Bad Very bad
13-14 year Male >2700 m 2400 - 2700 m 2200 - 2400 m 2100 - 2200 m <2100 m
Female >2000 m 1900 - 2000 m 1600 - 1900 m 1500 - 1600 m <1500 m
15-16 year Male >2800 m 2500 - 2800 m 2300 - 2500 m 2200 - 2300 m <2200 m
Female >2100 m 2000 - 2100 m 1900 - 2000 m 1600 - 1700 m <1600 m
17-20 year Male >3000 m 2700 - 3000 m 2500 - 2700 m 2300 - 2500 m <2300 m
Female >2300 m 2100 - 2300 m 1800 - 2100 m 1700 - 1800 m <1700 m
20-29 year Male >2800 m 2400 - 2800 m 2200 - 2400 m 1600 - 2200 m <1600 m
Female >2700 m 2200 - 2700 m 1800 - 2200 m 1500 - 1800 m <1500 m
30-39 year Male >2700 m 2300 - 2700 m 1900 - 2300 m 1500 - 1900 m <1500 m
Female >2500 m 2000 - 2500 m 1700 - 2000 m 1400 - 1700 m <1400 m
40-49 year Male >2500 m 2100 - 2500 m 1700 - 2100 m 1400 - 1700 m <1400 m
Female >2300 m 1900 - 2300 m 1500 - 1900 m 1200 - 1500 m <1200 m
>50 year Male >2400 m 2000 - 2400 m 1600 - 2000 m 1300 - 1600 m <1300 m
Female >2200 m 1700 - 2200 m 1400 - 1700 m 1100 - 1400 m <1100 m

 

For very experienced athletes, especially long-distance runners, an adapted table should be used:

Sex Very good Good Average Bad Very bad
Male >3700 m 3400 - 3700 m 3100 - 3400 m 2800 - 3100 m <2800 m
Female >3000 m 2700 - 3000 m 2400 - 2700 m 2100 - 2400 m <2100  m

Was your condition very bad? Maybe it's time to get some exercise to improve you health. Start running, go swimming, play tennis or any other sport. Do aerobics, go to the gym for a workout, move your body. And of course, also watch your weight (is your body-mass index BMI in the normal range?) and stick to a healthy diet. Then do the Cooper Test again.

Stay fit. Eat plenty of fruits and vegetables.    Test you condition with the Cooper Test run!    Enjoy a healthy life style. Move, move, move.    You need more exercise. What's your favorite sports?

Better now?

The Cooper Test was designed by Kenneth H. Cooper in 1968.