ENDURANCE

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12 MINUTE RUN (COOPER TEST)

Classification: High/medium intensity endurance session.

The 12 minute run can be used as a training exercise or a field based endurance test....

 
 

 

This endurance session can be done on a track, pitch, field or road. The key to it's success is that you can measure the distance that you have run. If you are using a full sized hockey pitch, then one complete lap around the four corners is 293m (91.44m x 54.86m).

After a good warm up start you run and your stop watch. Continue to run for the whole 12 minutes and count the number of laps and final part lap you complete. Calculate and record the distance you have covered in the 12 minute run. The table below helps you to the full and half laps.

 

Hockey pitch laps   

 

Approximate distance    
4.5 1300 metres
5.0 1450 metres
5.5 1600 metres
6.0 1750 metres
6.5 1900 metres
7.0 2050 metres
7.5 2200 metres
8.0 2350 metres
8.5 2500 metres
9.0 2650 metres
9.5 2800 metres

Give yourself 5 minutes recovery and then repeat the run.

Your aim on this second set is to get as close to the the distance you ran in set one.

If you feel like a real challenge (a high intensity endurance session) then after 5 minutes recovery, repeat for a third time; again looking to maintain the distance you ran over set one and two.

A significant decrease in your distance means you should try and perform some low intensity endurance training sessions over a longer time or distance.

 

Cooper run- Field based endurance test- 12minute run.

You can also use this 12 minute run as a field based endurance test. The Cooper test was designed by Kenneth H. Cooper in 1968 for US military use. The aim of the test is to run as far as possible within 12 minutes. The result is based on the distance you run. The results can be correlated with VO2  (correlation of 0.90 between VO2max and the distance covered in a 12 min walk/run).

You can then compare your result with the normative data provided below.

Cooper test (Athletes & Juniors)
Age 
Very good     
Good               
Average          
Bad                 
Very bad      
13-14         M   
2700+ m 2400 - 2700 m 2200 - 2399 m 2100 - 2199 m 2100- m
F 2000+ m 1900 - 2000 m 1600 - 1899 m 1500 - 1599 m 1500- m
15-16 M 2800+ m 2500 - 2800 m 2300 - 2499 m 2200 - 2299 m 2200- m
F 2100+ m 2000 - 2100 m 1700 - 1999 m 1600 - 1699 m 1600- m
17-20 M 3000+ m 2700 - 3000 m 2500 - 2699 m 2300 - 2499 m 2300- m
F 2300+ m 2100 - 2300 m 1800 - 2099 m 1700 - 1799 m 1700- m
20-29 M 2800+ m 2400 - 2800 m 2200 - 2399 m 1600 - 2199 m 1600- m
F 2700+ m 2200 - 2700 m 1800 - 2199 m 1500 - 1799 m 1500- m
30-39 M 2700+ m 2300 - 2700 m 1900 - 2299 m 1500 - 1899 m 1500- m
F 2500+ m 2000 - 2500 m 1700 - 1999 m 1400 - 1699 m 1400- m
40-49 M 2500+ m 2100 - 2500 m 1700 - 2099 m 1400 - 1699 m 1400- m
F 2300+ m 1900 - 2300 m 1500 - 1899 m 1200 - 1499 m 1200- m
50+ M 2400+ m 2000 - 2400 m 1600 - 1999 m 1300 - 1599 m 1300- m
F 2200+ m 1700 - 2200 m 1400 - 1699 m 1100 - 1399 m 1100- m


Cooper test (Experienced endurance athletes)

Very good   
Good              
Average Bad Very bad     
Male 3700+ m 3400 - 3700 m 3100 - 3399 m   
2800 - 3099 m   
2800- m  
Female   
3000+ m 2700 - 3000 m 2400 - 2699 m 2100 - 2399 m 2100- m

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