How to Perform the 12-Minute Run Test

The Cooper 12-minute run test requires the person being tested to run or walk as far as possible in a 12-minute period. The objective of the test is to measure the maximum distance covered by the individual during the 12-minute period. The old fashioned way is to run around a track and place cones at various distances to enable measuring of the distance.

Now-a-days we can use our smartphones and measure distances with a GPS. Simply use your favorite fitness/running app, hit start, run or walk as far as you can in 12 min. Once the 12 min is up record your distance and put it into the Vo2 Max equation.

Here are some factors to keep in mind when performing the Cooper 12-minute run test:

  • Distance: Record the total number of miles or kilometers you traveled in 12 minutes.

  • Equipment: You'll need a timer to know when 12 minutes are up. Note that some running watches and fitness monitors have a 12-minute fitness test mode.

  • Location: This test is designed to be conducted on a track with clearly marked distance. You can also perform the test on a treadmill, but be sure to raise the incline to one degree to simulate outdoor running.

  • Safety: This is a strenuous fitness test and it's recommended that you have your physician's clearance before performing this test on your own.

  • Speed: When you are warmed up, get going. Run or walk as far as you can in 12 minutes.

  • Warm-up: Perform a short warm-up of 10 to 15 minutes of low to moderately strenuous activity before performing any fitness testing.

Calculate Your 12-Minute Run Test Results

To calculate your estimated VO2 Max results (in ml/kg/min) use either of these formulas:

  • Kilometers: VO2max = (22.351 x kilometers) - 11.288

  • Miles: VO2max = (35.97 x miles) - 11.291

The easiest way to get your test results (your VO2 max score) and compare yourself with others of your age and gender is with an online 12-minute test results calculator.

After you complete the test, you can compare your results to the norms and recommendations for your age and gender.

-Regardless of age, a general rule of thumb we have at First Principles Fitness is that one should be able to run/walk a mile in 12 min. If you can not cover a miles distance in 12 min (and under the age of 65) this is a red flag that should be addressed.