RUNNING, HOW DO YOU SCORE?
This is a test to work out how good your cardio fitness is when running. This test also reveals how good your aerobic fitness is. As you reach the maximum capacity that your body has for processing oxygen, your body will switch into it’s anaerobic system. As the lactic acid builds up it will become hard for you to use the muscle power in your leg and you will have to stop.
REMEMBER
Arms, face and neck relax
Land on the middle of your foot
Stay in the middle of the treadmill
Arms should move forwards and backwards not across your body
Don’t stoop
TEST
Warm up for 5 minutes by walking then jogging on a treadmill. Set the treadmill on 1.5% incline and lets begin: FOLLOW THE CHART BELOW until its not possible for you to increase the speed (every minute) When it not possible for you to keep going stop the treadmill, record your time and see how you score!
TIME | SPEED | TIME | INCLINE | TIME | INCLINE | ||
7 | 13 | 15 | 2 | ||||
8 | 13.5 | 16 | 2.5 | ||||
1 | 8 | 9 | 14 | 17 | 3 | ||
2 | 9 | 10 | 14.5 | 18 | 3.5 | ||
3 | 10 | 11 | 15 | 19 | 4 | ||
4 | 11 | 12 | 15.5 | 20 | 4.5 | ||
5 | 12 | 13 | 16 | 21 | 5 | ||
6 | 12.5 | 14 | 16.5 | 22 | 5.5 | ||
YOUR SCORE
Check your score against the table and then come back to it again after a month or so and try the test again. Hopefully your endurance will be better!
TIME | LEVEL |
Under 7 second | POOR |
8 – 11 second | AVERAGE |
12 – 14 second | GOOD |
15 – 18 second | GREAT |
19 second and over | ELITE |
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