This One-Mile Walk Test, which was
developed in Dr. James Rippe’s research laboratory, tests how aerobically fit
you are. Aerobic fitness is a good indicator of overall fitness.
What you need for the test. Wear loose comfortable clothes and
comfortable shoes for walking. You also need a stop watch or watch that
indicates seconds. Find a flat measured track—either a track at a nearby school
or measure a mile (or fraction of a mile, 1/10, ¼, ½) on a flat street near
your house. Because a street without hills, cross streets or traffic lights is
best, walking around a block as many laps as necessary is good in the city.
How to take the One-Mile Walk Test
1.
Warm up
and stretch for four to five minutes, particularly the leg muscles. Begin to walk
slowly and gradually build up to a brisk speed.
2.
Note
your start time and walk the mile as briskly as possible, keeping a steady
pace.
3.
At the
end of the mile note your time in minutes and seconds in a notebook or
somewhere else you won’t lose.
How to use your results with the Walk Training Calendar.
The walk training
calendar starts with a 15 minute walk twice a week—something anyone can do. So
it’s safe to start there. But if you are already on the road to fitness, you
may be able to start with a week farther along than Week 1. On the other hand,
you may not be as fit as you think and the One-Mile Walk Test can be an
eye-opener. Note your category of relative aerobic fitness by comparing your
results to that in the following tables.
Your category of fitness for your age
and gender indicates the week on Walk Training Calendar at which you may start
if you wish. There are never penalties for Conchs, however fit, for starting at
Week 1.
Poor or Fair: Week 1
Average: Week 5
Good: Week 8
Excellent: 9
One-Mile Walk Test Ratings
Key: < less than; > more than
Women (all
times are in minutes and seconds)
|
Age |
20-29 |
30-39 |
40-49 |
50-59 |
60-69 |
70+ |
|
Excellent |
<13:12 |
<13:42 |
<14:12 |
<14:42 |
<15:06 |
<18:18 |
|
Good |
13:12-14:06 |
13:42-14:36 |
14:12-15:06 |
14:42-15:36 |
15:06-16:18 |
18:18-20:00 |
|
Average |
14:07-15:06 |
14:37-15:36 |
15:07-16:06 |
15:37-17:00 |
16:19-17:30 |
20:01-21:48 |
|
Fair |
15:07-16:30 |
15:37-17:00 |
16:07-17:30 |
17:01-18:06 |
17:31-19:12 |
21:49-24:06 |
|
Poor |
>16:30 |
>17:00 |
>17:30 |
>18:06 |
>19:12 |
>24:06 |
Men (All times
are in minutes and seconds)
|
Age |
20-29 |
30-39 |
40-49 |
50-59 |
60-69 |
70+ |
|
Excellent |
<11:54 |
<12:24 |
<12:54 |
<13:24 |
<14:06 |
<15:06 |
|
Good |
11:54-13:00 |
12:24-13:30 |
12:54-14:00 |
13:24-14:24 |
14:06-15:12 |
15:06-15:48 |
|
Average |
13:01-13:42 |
13:31-14:12 |
14:01-14:42 |
14:25-15:12 |
15:13-16:18 |
15:49-18:48 |
|
Fair |
13:43-14:30 |
14:13-15:00 |
14:43-15:30 |
15:13-16:30 |
16:19-17:18 |
18:49-20:18 |
|
Poor |
>14:30 |
>15:00 |
>15:30 |
>16:30 |
>17:18 |
>20:18 |