How to perform the Cooper 12-Minute Run Test
The Cooper 12-Minute Run is a simple test and can be administered almost anywhere—it can be done on an outdoor running track or in a gym with a treadmill. You will also need a stopwatch, but you can use your phone's stopwatch app. Here's how to do it:
- Allow the test-taker to warm up for 10-15 minutes.
- Once the test taker is ready, start the stopwatch and make the test-taker run for 12 minutes at the field or on a treadmill at 1% grade incline to mimic outdoor running.
- At the end of the 12 minutes, stop the stopwatch immediately and record the completed distance.
- Allow the test-taker 10-15 minutes to cool down.
Scoring and interpretation of the Cooper 12-Minute Run Test
The distance traveled by the test-taker is scored depending on the test-taker's gender and age group. As such, a 20-year-old female athlete will be measured up to different standards than a 70-year-old male client. For example, a 1.35-mile run in 12 minutes is considered superior for a 70-year-old man, while it is only considered fair for a 20-year-old woman (Why I Exercise, n.d.). Our template contains the complete distance-score tables for interpreting results, which also includes a survival rate.
During the run, it will help to remind the test-taker to maintain proper form and to pace themselves in order to cover as much distance as possible. Encourage them to perform at their limit but avoid overexertion.
In addition, remind them it would be better to maintain a constant speed and only use up all their energy in the last 3 or 4 minutes; if the test-taker starts with explosive speed, they might run out of breath before the 12 minutes are up, which might affect the accuracy of the results. After all, the test is to see how far they can travel, not how fast they can run.
How to use the Cooper 12-Minute Run Test template
To use our template, follow these steps:
- Access this template: Download our Cooper 12-Minute Run Test template from our website or via the Carepatron app. You can edit and share the template via the app, too!
- Explain the test: Before starting, explain the test procedures to the test-taker and ensure they understand each step.
- Perform the test: Conduct the test as outlined, using the template to record distance and any additional notes.
- Document the results: Accurately document the Cooper test results and compare them with the provided scoring standards for assessment.
By following these steps and using our template, you can effectively assess aerobic fitness and track progress over time.
