3.1: Cooper 1.5 Mile Run/Walk Assessment (Lab 3.1)

Fit Happens: Essential Principles of Fitness, Wellness, and Health: Lab Activities · LibreTexts

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    Lab 3.1

    Name:

    Date:

    Cooper 1.5 Mile Run/Walk Assessment: What Is It?

    To assess cardiorespiratory endurance by measuring the time it takes to complete 1.5 miles. Before doing the test, you may want to practice pacing yourself to avoid going too fast at the start and becoming prematurely fatigued. Allow yourself a day or two to recover from your practice run before taking the test. This test aims to complete the 1.5 miles as fast as you can.

    Who Should Use This Test?

    Advantages:

    • Simple and low-cost
    • Requires minimal equipment
    • Can be self-administered
    • Good indicator of aerobic fitness

    Limitations:

    • Not suitable for individuals with health risks or joint issues
    • Accuracy depends on pacing and motivation
    • Environmental factors (weather, terrain) may affect results

    What You Need

    • Stopwatch or timer
    • Measured 1.5-mile course (ideally a regulation track, treadmill, or marked flat path)
    • Comfortable running/walking shoes
    • Water for after you finish
    • Weight in kg.

    Optional:

    • Heart rate monitor
    • GPS tracking device

    How to Do the Test

    1. Warm-up with 5–10 minutes of light aerobic activity (e.g., walking or dynamic stretching)
    2. Ensure you're well-hydrated and not fatigued
    3. Begin at the starting line of the measured 1.5-mile course.
    4. Start the timer as you begin running or walking.
    5. Complete the 1.5 miles as quickly as possible at a consistent pace.
    6. Stop the timer upon finishing.
    7. (Optional) Take your heart rate immediately after finishing.
    8. Cool down after the test by walking or jogging slowly for about five minutes.

    What You Need to Record

    Record the total time in minutes and seconds.

    Results

    There are a few ways to calculate your Maximal Oxygen Consumption (VO2max).

    1. Table 3.10.1.1 and Table 3.10.1.2 are based on a percentile by age, gender, and time.
    2. Table 3.10.1.3 and Table 3.10.1.4 are based on an estimated VO2max calculation. See below for the calculation.
    3. How to Determine VO2max (Estimate):
      • Use this formula (for adults):
        • VO2max = 88.02 – (0.1656 × body weight in kg) – (2.76 × time in minutes) + (3.716 × gender)
        • Use 1 for males, 0 for females

    Use the bottom charts for rating.

    Table \(\PageIndex{1}\) Female Percentile­ Ranks ­for Cooper 1.5-Mile ­Run/Walk Percentile. Using the chart below, you can determine your CV fitness category based on your time.

    Percentile

    Age

    90th

    80th

    70th

    60th
    50th

    40th

    30th

    20th

    10th
    20-29 10:59 11:56 12:51 13:25 14:15 15:05 15:56 17:11 18:39
    30-39 11:43 12:53 13:41 14:33 15:14 15:56 16:46 18:18 20:13
    40-49 12:25 13:38 14:33 15:17 16:13 17:11 18:26 19:43 21:52
    50-59 13:58 15:14 16:26 17:19 18:05 19:10 20:17 21:57 23:55
    60-69 15:32 16:46 18:05 18:52 20:08 20:55 22:34 23:55 26:32

    Adapted from The Cooper Institute (2009)

    The Cooper Institute®. (2009). Physical fitness assessments and norms for adults and law enforcement. Dallas, TX: The Cooper Institute. [16]

    Table \(\PageIndex{2}\) Male Percentile­ Ranks ­for Cooper 1.5-Mile ­Run/Walk Percentile. Using the chart below, you can determine your CV fitness category based on your time.

    Percentile

    Age

    		 90th 80th 70th 60th 50th 40th 30th 20th 10th
    20-29 9:34 10:08 10:49 11:27 11:58 12:29 13:08 13:58 15:14
    30-39 9:52 10:38 11:09 11:49 12:25 12:53 13:48 14:33 15:56
    40-49 10:09 11:09 11:52 12:25 13:05 13:50 14:33 15:32 17:04
    50-59 11:09 12:08 12:53 13:53 14:33 15:14 16:16 17:30 19:24
    60-69 12:10 13:25 14:33 15:20 16:19 17:19 18:39 20:13 23:27

    Adapted from The Cooper Institute (2009)

    The Cooper Institute®. (2009). Physical fitness assessments and norms for adults and law enforcement. Dallas, TX: The Cooper Institute. [16]

    You can also use your time to calculate your estimated VO2max!

    1. Convert your running time from minutes and seconds to a decimal figure.
      1. Example: a time of 14 minutes 25 seconds would be 14 + (25/60), or 14.4 minutes
    2. Insert your running time into the equation below, where
      • T = running time (in minutes, decimal figure)
      • VO2max = (483 / Time) + 3.5
      • Example: a person who completes 1.5 miles in 14.4 minutes would calculate maximal oxygen consumption as follows:
      • VO2max = (483 / 14.4) + 3.5 = 37m/kg/mm
    3. Using the chart below, you can determine your CV fitness category based on your calculated VO2max. (Hint: if the same time for the equation was used as for the above chart, the results should be similar.
    Table \(\PageIndex{3}\) Female Estimated VO2max (ml.kg.min) Percentile

    Percentile

    Age

    		 90th 80th 70th 60th 50th 40th 30th 20th 10th
    20-29 46.8 43.9 41.1 39.5 37.8 36.1 34.1 32.3 29.5
    30-39 45.3 42.4 39.6 37.7 36.7 34.2 32.4 30.9 28.0
    40-49 43.1 39.6 38.1 35.9 34.5 32.8 31.1 29.4 26.6
    50-59 38.8 36.7 34.2 32.6 31.4 29.9 28.7 26.8 24.6
    60-69 35.9 32.7 31.1 29.7 28.8 27.3 25.9 24.6 23. Adapted from The Cooper Institute (2009)
    Table \(\PageIndex{4}\) Male Estimated VO2max (ml.kg.min) Percentile

    Percentile

    Age

    		 90th 80th 70th 60th 50th 40th 30th 20th 10th
    20-29 54.0 51.1 47.5 45.6 43.9 41.7 39.9 38.0 34.7
    30-39 51.7 48.3 46.0 44.1 42.4 40.7 38.7 36.7 33.8
    40-49 49.6 46.4 43.9 42.4 40.1 38.4 36.7 34.8 32.3
    50-59 46.8 43.3 41.0 39.0 37.1 35.5 33.8 32.0 29.4
    60-69 42.7 39.6 37.4 35.6 33.8 32.3 30.8 28.7 25.6

    Adapted from The Cooper Institute (2009)

    The Cooper Institute®. (2009). Physical fitness assessments and norms for adults and law enforcement. Dallas, TX: The Cooper Institute. [16]

    Note: The Cooper 1.5-mile walk/run test is just one method of estimating cardiovascular fitness. There are other assessments available if this test is not a safe, practical option.

    This page titled 3.1: Cooper 1.5 Mile Run/Walk Assessment (Lab 3.1) was last modified on Mon, 31 Aug 2026 22:48:31 GMT and is shared under a CC BY 4.0 license and was authored, remixed, and/or curated by Danielle Altman, Rusty Johnson, and Cheryl Owiesny.