Alert! Do not try to take this test unless you run at least 20 minutes continuously three or more times a week. If you do not do any type of physical activity (walking, swimming, bicycling) DO NOT try to take this test.
For this test you must run all out for 1.5 miles (6 times around a standard quarter-mile track, located at many schools and some parks) and record your time. Keep in mind that you need to pace yourself for the full 1.5 miles. We recommend that you take this test with a partner who can record your time and count laps. You may also want to keep track of your time using your own watch as a back-up.
This test can be performed on a treadmill. When running on the treadmill, be sure to let your arms swing freely at your sides (do not hold on to the handrails). Keep the incline of the treadmill level (at zero). You or your partner need to record the time on the treadmill when you complete 1.5 miles at your testing speed (keep in mind it takes a few seconds to increase the speed of the treadmill).
- Runner completes a warm-up of slow jogging.
- The runner starts on the partner’s command--when the partner starts the watch. Runner runs as quickly as possible for 1.5 miles.
- The partner counts the number of laps and lets the runner know how many laps are left.
- The partner stops the watch when the runner crosses the start/finish line and records the time.
- The runner cools down by jogging slowly until walking for at least one lap.