The 3-Mile Walking Test

Directions

This is a 3-mile walking test to fatigue: no running is allowed. The length of this test and the fact that it demands maximal effort (walking the distance as quickly as you can) requires you to train for at least 6 weeks before making the attempt. Students make their best scores when they are allowed two practice trials walking the distance. This experience enables them to find the pace that will result in the fastest time within their fitness capacity.

Suggestions for taking the test include the following:

1. Walk at an even pace, but attempt the fastest pace that you can maintain for the entire distance.
2. Avoid starting out too fast - if you do, you will run out of energy too soon.
3. Rest the day before and the day after the test.
4. Eat a predominantly carbohydrate meal (for example, pasta, rice, potatoes, pancakes) that is low in fat. Select foods that have given you no digestive problems in the past. Eat approximately 2 to 3 hours before the test.
5. Be sure to drink plenty of liquids the day of the test. Water, Gatorade, and fruit juices diluted with half water are appropriate.
6. Warm up before the test. About 5 to 6 minutes of walking followed by stretching exercises will suffice.
7. Cool down after the test by walking at a slower pace for 5 to 6 minutes and do the same stretching exercises you performed in the warmup period.

The test is best administered on a running track that is ¼ mile long: 12 full laps around will complete the test. After completing the test, record your time and compare it with the numbers listed to detremine your fitness level. For example, a 19-year-old female walks the 3 miles in 41 minutes and 28 seconds (41:28). Her fitness level is "Fair." Complete the following data for the 3-mile walk test:

1. Name
2. Age
3. Date of test
4. Gender
5. Time to complete the test
6. Fitness level from the chart below

< Less than; > greater than.