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Guide to the Cooper run
BBC Sport Academy tells you all you would ever want to know about the Cooper fitness test.

What is the Cooper run?

The aim of the Cooper test is to run as far as possible in 12 minutes. The distance covered will then give an estimate of your level of fitness.

Your partner should record the total distance covered to the nearest 100 metres.

Should I run flat out all the way?

Try to run at a constant speed. If you get too tired, all you need to do is slow down or walk for a while.

Only stop if you feel ill.

What is the point of the test?

The test is good to monitor the development of your fitness.

It is not designed to compare yourself with others. Instead, use it to measure your own progress.

Can anyone try it?

The test is only recommended for people who are already training or of reasonable fitness. It is a maximal test and is therefore very tiring.

What are the benefits of the test?

The test is used by coaches to help work out whether training sessions with the athlete are working properly.

It can also allow coaches to find weaknesses in their athletes and measure their improvement.

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What is it?
Test yourself

Cooper run benefits
Predicts future performances
Indicates athlete's weaknesses
Measures improvements
Enables the coach to assess the success of his training programme
Places the athlete in appropriate training group

:: Fitness testing
:: Cooper run

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