Fitness Testing

Fitness Testing > Tests > Aerobic Endurance > Cooper

Cooper 12 minute run

The Cooper 12 minute run is a popular maximal running test of aerobic fitness. There are several other variations of running/walking tests, including the Cooper 1.5 mile run test.

• purpose: to test aerobic fitness (the ability of the body to use oxygen to power it while running)
• equipment required: flat oval or running track, marking cones, recording sheets, stop watch.

• procedure: Place markers at set intervals around the track to aid in measuring the completed distance. Participants run for 12 minutes, and the total distance covered is recorded. Walking is allowed, though the participants must be encouraged to push themselves as hard as they can.

• Results Table for Adult Males
  rating	distance (meters)
  excellent	> 2700 m
  good	2300 - 2700 m
  average	1900 - 2300 m
  below average	1500 - 1900 m
  poor	< 1500 m

  scoring: There are several equations that can be used to estimate VO_2max (in ml/kg/min) from the distance score (a formula for either kms or miles):

VO_2max = (35.97 x miles) - 11.29.
VO_2max = (22.351 x kilometers) - 11.288

The adjacent table also gives general guidelines for interpreting the results of this test for adults. These results are based on a few sources and are only approximate values.

• target population: This test can be modified to be suitable for most populations. For those who are unfit or unable to run, there are similar walking tests that can be performed.
• validity: Cooper (1968) reported a correlation of 0.90 between VO2max and the distance covered in a 12 min walk/run.
• reliability: the reliability of this test would depend on practice, pacing strategies and motivation level. There should be good reliability if these issues are addressed.
• advantages: large groups can be tested at once, and it is a very cheap and simple test to perform.
• disadvantages: practice and pacing is required, and performance on this test can be affected greatly by motivation.
• comments: the world record 5000m is held by Kenenisa Bekele in 12:37.35. Based on that time, he would complete 4752m or 11.88 laps in 12 min.
• variations / modifications: The test can also be conducted by running on a treadmill for 12 minutes, set to level 1 (1 percent) incline to mimic outdoor running. There are many variations of the walk / run test. A very similar test is the Balke 15 minute run. Testing is generally easier to administer when the distance is fixed and the finishing time measured, so the alternative Cooper 1.5 mile (2.4km) run test was developed.
• references: The original article that describes this test: Cooper, K. H. (1968) A means of assessing maximal oxygen uptake. Journal of the American Medical Association 203:201-204.

Related Pages

• Review of the 12 minute run iphone app
• About Kenneth Cooper
• Cooper 2.4 km run test
• General Walk / Run test

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Old Comments

• I heard that the cooper 12 minute run is no longer in date anymore and has been replaced by the ruther 7 minute sprint. This consists of having to run a distance of 5 km at a constant speed and then every 7 minutes you have to sprint for 30 seconds. You then measure the distance covered each time till the end and produce a score.
• hey ya there i think that the cooper run is a grate test for us young one i think it should be a lower time limit basically i think that it should only go on for about 2 seconds reply back to me i need to talk to someone because i am homeless and i go to the library to talk to everyone i don't know anybody in the world :( (from courtney worby, Oct 2012)
• As I recall Cooper studied Air Force officers, not a representative population (from Ron, Sept 2012)
• Well I'm probably about as fit a dialysis patient as you can get - and I did just under 2000m. One website seemed to think this was "Poor" - and then here it is only "Average". Then I did another test which was how quickly can you walk a mile linked to heart rate and I was "Excellent"! Take these tests with a pinch of salt (from Jonathan, Sept 2012)
• The results table above relates only to males aged btw. 30-39 years. (from matgeri, 28 Aug 2012)
• When I was in grade 9 i did the 12 min test  in 1.90 miles i was in great shape, I am now 52 years old and i did the 12 min test on a treadmill in 1.94 miles. How is that possible? (from  robert ford, Aug 2012)
• I'm 58 and cover 2200m in 12 minutes and also have to believe that my fitness level is not average.  It seems like the tables are for runners and not the general public. (from Fred Robson, July 2012)
  • I have to disagree with the above post, that the numbers are for runners. It is for everyone and of course the runners, are not average! Actually, to even the thread is wrong. To be pretty good (to take the excellent) is to make <3km! (from Michail, 27 Aug 2012)
• I am 57 years old and just did 1.29 miles for the 12 minute run, which comes to just under 47th percentile.  I find it very hard to believe that 53% of men my age can do better than that. Who is in the universe of individuals being tested?  Is there any other explanation that would help me understand this?  (from Peter, Feb 2012)
  • My guess is Peter that when this test was developed 1967 the only people running were serious runners. The average marathon time is 40 minutes slower than it was 30 years ago. (from joe christian, May 2012)