1.5 Mile Run Test

The 1.5 mile run test can be used to test your cardiovascular endurance and the muscle endurance of your lower body. As your condition and endurance improve, you should see some real improvements on your time in this test.

Measure a distance of 1.5 miles on a flat surface. A track or treadmill can also be used. If a track is used, most tracks are 1/4 mile, so 6 laps will equal 1 1/2 miles.

After warming up, run / walk 1.5 miles as fast as you can. Keep track your time. If at any point you feel any pain, stop. When you've finished the 1 1/2 mile, spend some time cooling down.

1.5 Mile Run Results (Men)
Age
20-29
30-39
40-49
50-59
60-69
Gold Excellent
< 8:12
< 8:43
< 9:29
< 10:39
< 11:20
Very Good
8:12-9:08
8:43-9:29
9:29-10:15
10:39-11:17
11:20-12:19
Silver Above Average
9:09-10:46
9:30-11:33
10:16-12:33
11:18-13:44
12:20-14:52
Average
10:47-12:17
11:34-12:50
12:34-13:52
13:45-14:54
14:53-16:06
Bronze Below average
12:18-13:21
12:51-14:07
13:53-14:55
14:55-15:56
16:07-17:13
Poor
13:22-15:11
14:08-15:51
14:56-16:27
15:57-17:28
17:14-19:14
Very Poor
> 15:11
> 15:51
> 16:27
> 17:28
> 19:14

1.5 Mile Run Results (Women)
Age
20-29
30-39
40-49
50-59
60-65
Gold Excellent
< 10:46
< 11:48
< 12:50
< 14:05
< 14:19
Very Good
10:46-12:50
11:48-13:42
12:50-14:30
14:05-15:56
14:19-16:19
Silver Above Average
12:51-14:23
13:43-15:07
14:31-15:56
15:57-16:57
16:20-17:45
Average
14:24-14:54
15:08-15:25
15:57-16:26
16:58-17:23
17:46-18:15
Bronze Below average
14:55-15:56
15:26-16:34
16:27-17:23
17:24-18:22
18:16-18:58
Poor
15:57-17:20
16:35-17:59
17:24-18:30
18:23-19:29
18:59-20:03
Very Poor
> 17:20
> 17:59
> 18:30
> 19:29
> 20:03

To get exercise routines and suggestions to improve your cardio (endurance), go to the Cardio page in the Exercises section.



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