How to complete the cooper run

The Cooper Run is a test of cardiovascular endurance. It is suited to a wide range of sports performers, particularly those where aerobic endurance is required.

Warm - Up. Ensure the participant completes a five minute warm up that raises the heart rate and includes dynamic stretching.

On the command of 'go' the participant must run in the direction of the arrows for a total of 12 minutes (continuous). Each time they pass zone 6 that is a lap, they should keep a count of laps made.

The assessor should ensure they set the stopwatch to zero and press start at the same time as they shout 'Go'.

At the end of each lap the assistant should call out how long remains and motivate the participant by setting targets.

At the end of the 12 minutes the run stops and a record of distance run taken. If the participant has completed 7 laps and finishes at zone 3 then recorded score is 7.3.

The distance ran can be calculated by multiplying the recorded score by the actual dimensions of the pitch. E.G if diameter of pitch is 350m then 7.3 laps means they ran 2625m.

The score can now be compared to normative data using the tables provided