The 1.5 Mile Run Test is a maximal aerobic fitness test, and is a good option only for students who have been participating in a running program during the previous six months. Here we see that running a sub 30 minute 5K is a worthy goal because only 30% of the participants in running races are actually faster. Measure and mark out the course. equipment required: oval or running track, stopwatch. To obtain a predicted VO 2 max, 1.5km, 5km and 10km times enter the 2.4km time and then select the Calculate button. On the signal, "ready," all participants line up behind the starting line. How to Cite. The 1 km run test is one of the fitness tests used in the International Physical Fitness Test battery. Evaluates cardiovascular fitness for adults using the 1.5 mile run or the 2 mile run. | Find, read and cite all the research you need on ResearchGate Multistage Fitness Test – Corrective Equation (1) MAS (km/h) = Final Shuttle Speed (km/h) * 1.34 – 2.86. See more details of pre-test procedures. Take the RW 1km Challenge, follow our training programme and let us know how you fare. pre-test: Explain the test procedures to the subject. document.write(" CITE THIS PAGE: "+ author + ", "" + document.title + "." Topend Sports Website, "+ published + ", "+ url + ", Accessed " + today); 1200m Shuttle Test (1.2SRT) The 1200m Shuttle Test is an aerobic fitness test involving running to-and-from a start line to 20, 40 and 60-m marks, 5 times without a break (Kelly & Wood, 2013). One run is a sustained zone 3 run in hills with 800-1000 vertical feet elevation changes. To complete the free Cooper Test, you simply have to measure the distance you can run in 12 minutes at a constant rhythm. Use the free Cooper Test Calculator to find out your level of fitness! Home > Fitness Testing > Tests > Aerobic Endurance > 1000 meter Run. Once you have a marker and you know what you want to run then you can use the running paces from the appropriate training column. I run four times per week. One mile = 1.609344 kilometers. Athletes complete it in less than five minutes. 100 kg) (7) MAS (m/s) = 1200 / (time in seconds – 29) Equation for athletes with a light body mass (7) MAS (m/s) = 1200 / … advantages: groups of up to 30 can be tested at once, and This is an alternative to the Cooper 12 min run test . Aerobic fitness: Running or jogging test. It is important that you select an appropriate goal for your current level so do a 1km Time Trial (TT) before starting the programme. Participants are required to run as quick as they can over that distance. distance run: 1 km for boys 14-19 years old, procedure: The aim of this test is to complete the required distance in the fastest possible time. ©1997-2021 Topend Sports Network Create an account today and benefit from a bunch of awesome things. A shorter distance (600m or 800m) is used for girls and young boys. Then, using your watch to time yourself, run one lap (400 meters or one quarter of a mile) as quickly as possible. purpose: This test measures aerobic fitness in the young or those of low fitness level. Tester records time to completion. scoring: The total time taken to complete the distance is recorded, in minutes and seconds. disadvantages: Practice and pacing are required to maximize the subject performance, and Virtual run - 1km fast. OMTOM 2018s Oldest Runner Is Ready To Smash It! reliability: the reliability of this test would depend on practice There are many other running and walking fitness tests. Runs Test: A statistical procedure that examines whether a string of data is occurring randomly given a specific distribution. You should consider the validity, reliability, costs and ease of use for each test. good reliability if these issues are addressed. We are also on facebook and twitter. (1992) Calculation of VO2max. Test It: Lap Test Go to a track and warm up with an easy 10-minute run. Once you have a marker and you know what you want to run then you can use the running paces from the appropriate training column. Your running pace will be 360 seconds per kilometer (3600 sec/10 km = 360 sec/km), and your speed will be 10 kilometers per hour (10 km/1 h = 10 km/h). Studies show that the benefits of running for just 5 to 10 minutes at a moderate pace (6.0 miles per … Cheering or calling out the elapsed time is also permitted to encourage the participants. Indoor Men -- Wilson Kipketer (DEN), 2:14.96, 2/20/2000 in Birmingham, UK. Ensure a proper warm up of 10-15min easy running with 5x30sec builds. • 1.5 Mile Run The above tasks are performed in the order listed, one after the other with minimal rest in between events. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Outdoor Women -- Svetlana Masterkova (RUS), 2:28.98, 8/23/1996 in Brussels, Belgium. Participant should be able to jog for at least 15 minutes to complete this test. See also a description of another 1-mile /run test and the 1-mile walk test. 1200m Shuttle Test. Gr 6 - 1km run test Fitness Component: Cardiorespiratory Endurance Session #1 Most people who are not physically fit take 12 to 15 minutes to walk a kilometer. Any questions, please ask or search for your answer. Download the 1km Challenge Training Programme, Reilly & Mackenzie Triumphant At The OMTOM Trail Run. Just locate the row in your age-group table with your 1.5-mile run time and look across to the corresponding percentile ranking. It takes a healthy person about 10 minutes to walk 1 kilometer at a speed of 6 kilometers per hour. The Cooper 2.4 km (1.5 mile) run test is a simple running test of aerobic fitness, requiring only a stopwatch and running track. After a warm up, the subject runs as fast a possible for 1.5 miles (2413.5 meters) or 2 miles (3218 meters). Using the Running Test table below: See how your time for the 1.5-mile run compares to that of other men in your age-group. and 600 meters for boys and girls 13 years old and under. Use our testing guide to conducting, recording, and interpreting fitness tests. Improving your speed over 1km can dramatically increase your speed over longer distances. You may also be interested in our Steps to Miles Calculator or APFT Calculator (Army Physical Fitness Test Calculator) Walking is permitted but not encouraged. The current world record for 1 mile is 3:43.13, set by Hicham El Guerrouj of Morocco in 1999. The 1 km run test is one of the fitness tests used in the International Physical Fitness Test battery. also the test results can be affected greatly by motivation. 800 meters for girls 14-19 years old, Recently, a new 1.2km shuttle run test (1.2 SRT) has exhibited a strong correlation with the 30-15 intermittent fitness test (30-15 IFT) (6) and consequently can be used to determine a maximal running speed (MRS) score for team sport athletes to train at during intermittent exercise (10). SEE ± 5.0 ml/kg/min Cooper KH (1977). Use your long-term Running Index average in the interpretation of the chart. It is essentially the Cooper 1.5mile/2.4 km run test, and another similar 1.5 mile run test. it is a very cheap and simple test to perform with minimal equipment. There should be Ensure that the subjects are adequately warmed-up. The proposed test consists of applying progressive, continuous, and maximal speed running that covers 80 m (1 lap), structured in a square (20 m × 20 m), where the athletes performs up to exhaustion. Shuttle Run: Minimum time for two laps of fixed distance; Standing Broad Jump: Maximum distance; 2.4-km Run (1.5-mile Run) [1.6-km Run (1-mile run) for primary schools]: Minimum time on firm and level surface; Performances are then compared to a chart and the grades from A to F for each test item. On the command ‘Go!’ the clock will start, and they will begin running at their own pace. The 1.6 km endurance run is part of the eTID Talent Identification Testing Program, and their protocol is listed here. The aerobics way, New York: Bantam Books. Thus, finish time in a 1-mile run test should be expected to provide information regarding body composition as much as cardiovascular fitness. Running With Crutches Won’t Hold Ipeleng Back! Begin with a moderate warm up. Conditioned individuals who have been cleared by a physician for vigorous physical activity within the year may choose this assessment. PDF | On Nov 7, 2014, Vincent Kelly and others published The reliability of the 1.2km shuttle run test for intermittent sport athletes. The Cooper 1.5 mile or 2.4 km test is a simple test running for aerobic fitness, this can also be used to calculate an individuals VO2 max. Younger people are expected to walk much faster than older people. There will be no more than a five-minute recuperation period between each task. The VO2 is a measurement of the amount of oxygen that a person can use during exercise. The total distance is 1.5 miles; on a standard track is 6 laps. Three runs are easy zone 2 runs around the neighborhood with my husky. and pacing strategies, and motivation level. Q: Training for a 1.5 Mile Run: I am trying to get my 1.5 mile from a 10:55 to a sub-10:00 (I know it's still slow but I am a weight training guy trying to run). To be among the best 1% you should aim to be faster than 18 minutes 24 seconds. The following times are generally considered indicators of a good fitness level based on age and sex. If you are testing a large group, more control at the finish line can be achieved by making a finishing chute by tying ropes between high jump standards. Burger et al. This is a test of aerobic fitness, an important component of endurance based and team sports. › Estimate your running performance with Running Index The following chart estimates the duration that a runner can achieve in certain distances when performing maximally. 1.5 Mile Run Test. comments: for older athletes, and those of high fitness level, a running test of longer distance would be more appropriate, to truly test the aerobic energy system. There is another 1.5 mile run test which forms part of the Navy Physical Readiness Test (PRT). Start stopwatch at the beginning of run; stop the stopwatch at the end of the distance. This will be measured as milliliters … Running every day may have benefits for your health. It is important that you select an appropriate goal for your current level so do a 1km Time Trial (TT) before starting the programme. Bought a GoPro Hero4 (Silver) video cam last week! Imagine that you take precisely an hour to run 10 kilometers. 15min easy; 2x400m with 1min rest between; 10min Recovery, 30min running; 10min recovery, 10min easy, 10min tempo, 10min easy; 5x200m with 30sec recovery; 15min recovery, 15min easy; 3x400m with 1min rest between; 10min recovery, 35min running; 10min recovery, 15min easy, 10min tempo, 10min easy; 6x200m with 30sec recovery; 15min easy, 15min easy; 4x400m with 1min rest between; 10min recovery, 40min running; 20min recovery, 10min easy, 10min tempo, 15min easy; 7x200m with 30sec recovery; 15min easy, 10min easy; 2x400m with 1min rest between; 10min recovery, 15min easy; 2x200m with 30sec recovery; 15min easy.
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