1 Mile Walk Test

The 1 mile walk is a very simple test to be used to test your current condition. It can easily be reproduced to re-evaluate your condition, to see if your exercise program is working as expected or if it needs to be tweaked.

Measure a distance of 1 mile on a flat surface. If a track is available to you, this is the preferred method, since it's flat and accurate (the average track is 1/4 mile, so 4 laps on the innermost lane will equal one mile). If indoors, a treadmill will work as well.

After warming up, walk 1 mile as quickly as possible. Do not run. This is a walking test. Keep track of your time. At the completion of the mile, you should spend a few minutes cooling down.

1 Mile Walk Results (Men)
Age
20-29
30-39
40-49
50-59
60-69
Gold Excellent
< 11:35
< 12:13
< 12:42
< 13:11
< 13:55
Very Good
11:36-12:31
12:14-13:08
12:43-13:21
13:12-14:00
13:56-14:12
Silver Above Average
12:31-13:05
13:09-13:35
13:22-14:06
14:01-14:30
14:13-15:15
Average
13:06-13:32
13:36-14:08
14:07-14:39
14:31-15:18
15:16-16:08
Bronze Below average
13:33-14:10
14:09-14:43
14:40-15:21
15:19-15:51
16:09-17:03
Poor
14:11-14:42
14:44-15:28
15:22-16:00
15:52-16:29
17:04-17:41
Very Poor
> 14:43
> 15:29
> 16:01
> 16:30
> 17:42

1 Mile Walk Results (Women)
Age
20-29
30-39
40-49
50-59
60-69
Gold Excellent
< 13:01
< 13:30
< 14:02
< 14:31
< 14:57
Very Good
13:02-13:50
13:31-14:02
14:03-14:36
14:32-15:09
14:58-15:41
Silver Above Average
13:51-14:15
14:03-14:45
14:37-15:14
15:10-15:46
15:42-16:30
Average
14:16-14:58
14:46-15:27
15:15-15:58
15:47-16:51
16:31-17:21
Bronze Below average
15:07-16:12
15:37-16:45
16:07-17:01
17:01-17:55
17:31-18:59
Poor
16:13-16:48
16:47-17:21
17:02-18:03
17:56-18:59
18:50-19:43
Very Poor
> 16:49
> 17:22
> 18:04
> 18:50
> 19:44

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



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