Cooper Test Fitness Checkpoint

Workout - Cooper Test Fitness Checkpoint

• 20min @ 6'15''/km
• 5min rest
• 12min @ 4'00''/km
• 12min @ 6'45''/km
• 5min rest

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Intro

Flora Beverley’s “AEROBIC FITNESS TEST | Speed training Cooper Test” is worth a close watch. Here’s the gist so you can run it today.

Key points

• A 12-minute all-out run measures how far you can go, giving you a read on aerobic fitness and VO2 max.
• Flora picks a flat 1-kilometre loop so turns don’t eat time and measurements stay honest.
• 3 km (three laps) in 12 minutes lines up with a sub-21-minute 5K. Anything above 2.7 km is acceptable.
• Start with a 20-minute easy jog. Drop extra layers to manage heat.
• Use a GPS watch, hold a steady quick pace, and don’t back off during the second kilometre.

Workout

1. Warm-up: 20 minutes easy on the 1 km loop.
2. Cooper test: hard for 12 minutes, targeting 3 laps (3 km). Record the distance. If you fall short, that’s your baseline for the next four weeks.
3. Cool-down: jog gently for a few minutes, then check GPS data.

Closing note

Run the Cooper test to set a fitness baseline and shape your plan. The Pacing app lets you set the work to your own speeds.

References

• AEROBIC FITNESS TEST | Speed training Cooper Test - YouTube (YouTube Video)