ONE-MILE WALK TEST

 

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