Preparation for the Cooper Test

Post questions and tips on aerobic endurance and aerobic fitness.

Preparation for the Cooper Test

Postby Haakon_Myrseth » Apr 25, 2004 07:30

I usually don't train aerobic endurance, because I feel that my weight training and taekwondo workouts are enough. In PE at school, I will soon have to run a so-called cooper test. This is a test where you run as many laps as possible (each lap=400 meters) for 12 minutes. Last time I ran it, I did 8 laps. Since this test is really important, I've been thinking to prepare my body for this test. What would be the best way to prepare for the test?
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Preparation for the Cooper Test

Postby Thomas Kurz » Apr 26, 2004 09:53

Run at the pace at which your heart rate does not raise higher than 180-less-age. For example, if you are 17 then your heart rate should stay under 180 less 17 = 163. For athletes younger than 16 the above formula does not apply--for aerobic fitness they should be running at the heart rate of 165 or less. Read more about it in books by Dr. Mafetone such as “Training for Endurance” and “In Fitness and In Health.”
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Postby Haakon_Myrseth » Jun 13, 2004 11:04

a friend of mine recommended this routine to be done 2-3 times a week. I was wondering if i could get your opinion on it. it consists of 4 minutes of slow jogging, then minutes of 20 seconds of running, 10 seconds of walking for 8 times, then 4 minutes of slow jogging again. he said that would be better for losing fat and not lose muscle instead of long jogging.
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