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The 1-5-Mile Run/Walk Test

Directions

Select a measured course, preferably a running track, so that the starting and finishing points are at the same location for each of timing and recording. Instruct the participants that they should cover the distance as rapidly as possible to attain a realistic estimate of their fitness level. The best performances occur when subjects are given an opportunity to practice running the course so that they can learn how to pace themselves. Subjects who cannot run the entire distance should be instructed to walk until they recover enough to continue running again. Allow a 5 to 10 minute warmup before the test and an equal amount of time for cooling down after the test. Use the appropriate chart below for gender and age category to compare performance with the norm.

Aerobic Physical Fitness Classification
Men
Fitness Category 13-19 Yr 20-29 Yr 30-39 Yr 40-49 Yr
Very poor > 15:31 > 16:01 > 16:31 > 17:31
Poor 12:11-15:30 14:01-16:00 14:46-16:30 15:36-17:30
Fair 10:49-12:10 12:01-14:00 12:31-14:45 13:01-15:35
Good 9:41-10:48 10:46-12:00 11:01-12:30 11:31-13:00
Excellent 8:37-9:40 9:45-10:45 10:00-11:00 10:30-11:30
Superior < 8:37 < 9:45 < 10:00 < 10:30

< Less than; > greater than.

Women
Fitness Category 13-19 Yr 20-29 Yr 30-39 Yr 40-49 Yr
Very poor > 18:31 > 19:01 > 19:31 > 20:01
Poor 16:55-18:30 18:31-19:00 19:01-19:30 19:31-20:00
Fair 14:31-16:54 15:55-18:30 16:31-19:00 17:31-19:30
Good 12:30-14:30 13:31-15:54 14:31-16:30 15:56-17:30
Excellent 11:50-12:29 12:30-13:30 13:00-14:30 13:45-15:55
Superior < 11:50 < 12:30 < 13:00 < 13:45