This One-Mile Walking Test measures your aerobic (cardiovascular) fitness level based on how quickly you are able to walk a mile at a
Equipment Needed: Comfortable clothing and sturdy walking or running shoes; a stopwatch or a clock with a second hand; a flat one-mile walking surface, such as a standard quarter-mile track (four laps equals one mile) or a flat road where you've measured the one-mile distance with your car's odometer.
Goal: Walk one mile as quickly as possible.
Execution: We suggest that you do not attempt this test until you are routinely walking for 15 to 20 minutes several times per week. Do not perform this test on a treadmill, as it will skew your results. Warm up by walking slowly for three to five minutes. When you are ready to begin, start the clock and begin walking as fast as you can while maintaining a steady pace. You can slow down and speed up as you wish, but the goal is to complete the mile as quickly as possible. Stop your watch or check your time at the end of the mile to the nearest second. When finished, keep walking for a few minutes to cool down. Follow up with a few stretches.
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Scoring: Here are the age-adjusted standards (listed in minutes and seconds) for men and women, which are based on information collected from the Cooper Institute, American Council on Exercise and other sources.
Ratings for Men, Based on Age
| 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 |
Ratings for Women, Based on Age
| 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 |
Maybe you’ll find that you’re doing really well. But even if you weren't able to register on the chart, that's OK. Everyone starts somewhere! Just try to improve gradually over time from where you started. Remember, you are looking for improvement in yourself, regardless of what a chart says or how well someone else does.
How to improve: To improve your scores on this test, develop a regular cardio (aerobic) exercise routine and stick to it. Increase your intensity and duration gradually and you'll boost your endurance over time. Use the SparkPeople resources below for more tips to improve your aerobic fitness.
This will build a good aerobic base and over time, your heart will become more efficient, which means that it will be able to do the same amount of work without working as hard. If your exercise of choice is walking, think about incorporating a little bit of higher intensity intervals, such as hills or light jogging.
How to know its working: When you're done testing, you can track your results to have a visual representation of your progress! Over time, you should be able to walk faster without getting as tired. Retest yourself at least twice a year.
This test is a great tool to see how you are doing. If you don’t score as well as you like, just remember to focus on improving your own scores periodically. As long as you are improving, your fitness plan is working. If you find you aren’t making the progress that you feel you should be seeing, it may be time to change your workout routine.
