The 12 Minute Run fitness test was developed by Dr. Ken Cooper in 1968 as an easy way to measure aerobic fitness and provide and estimate of VO2 max (the efficiency with which someone can use oxygen while exercising). The test will allow you to track your fitness over time and will also allow you to compare your cardiovascular endurance with others of your age and gender.
You can perform the test on a treadmill, but be sure to raise the incline to one degree to simulate outdoor running. Before you start the timer, perform a short 10 to 15 minute warm up. When you are ready, run or walk as far as you can in 12 minutes. Record the total number of miles or kilometers you traveled in 12 minutes.
You can enter your data at http://www.exrx.net/Calculators/MinuteRun.html to see your results or just use the table above…
You can perform the test on a treadmill, but be sure to raise the incline to one degree to simulate outdoor running. Before you start the timer, perform a short 10 to 15 minute warm up. When you are ready, run or walk as far as you can in 12 minutes. Record the total number of miles or kilometers you traveled in 12 minutes.
You can enter your data at http://www.exrx.net/Calculators/MinuteRun.html to see your results or just use the table above…
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