Want More Great Info Like This?

Signup today for our breaking news alert in sport, science fitness and nutrition, and also receive a FREE 'health audit'

Close

Cooper 12-minute Run Test Norms

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).

The table data is taken from: Cooper, K.H. (1968), "A means of assessing maximal oxygen uptake," Journal of the American Medical Association, 203:201-204, and converted to yards.

 

 

Cooper Test Results for Males (in meters)

Age Excellent Above Ave Average Below Ave Poor
Male 20-29 > 2800m 2400 - 2800m 2200 - 2399m 1600 - 2199m < 1600m
Males 30-39 > 2700m 2300 - 2700m 1900 - 2299m 1500 - 1999m < 1500m
Males 40-49 > 2500m 2100 - 2500m 1700 - 2099m 1400 - 1699m < 1400m
Males 50+ > 2400m 2000 - 2400m 1600 - 1999m 1300 - 1599m < 1300m

Cooper Test Results for Females (in meters)

Age Excellent Above Ave Average Below Ave Poor
Females 20-29 > 2700m 2200 - 2700m 1800 - 2199m 1500 - 1799m < 1500m
Females 30-39 > 2500m 2000 - 2500m 1700 - 1999m 1400 - 1699m < 1400m
Females 40-49 > 2300m 1900 - 2300m 1500 - 1899m 1200 - 1499m < 1200m
Females 50+ > 2200m 1700 - 2200m 1400 - 1699m 1100 - 1399m < 1100m

Cooper Test Results for Males (in yards)

Age Excellent Above Ave Average Below Ave Poor
Male 20-29 > 3060 2620 - 3060 2410 - 2620 1750 - 2410 < 1750
Males 30-39 > 2950 2510 - 2950 2080 - 2510 1640 - 2080 < 1640
Males 40-49 > 2730 2300 - 2730 1860 - 2300 1530 - 1860 < 1530
Males 50+ > 2620 2190 - 2620 1750 - 2190 1420 - 1750 < 1420

Cooper Test Results for Females (in yards)

Age Excellent Above Ave Average Below Ave Poor
Females 20-29 > 2950 2410 - 2950 1970 - 2410 1640 - 1970 < 1640
Females 30-39 > 2730 2190 - 2730 1860 - 2190 1530 - 1860 < 1530
Females 40-49 > 2520 2080 - 2520 1640 - 2080 1310 - 1640 < 1310
Females 50+ > 2410 1860 - 2410 1530 - 1860 1200 - 1530 < 1200
share this page:

Related Pages

comments powered by Disqus