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Australia's Trusted Workout

The Coopers Test

Start your workout with the Australia's Trusted Workout Warm Up.

It’s an oldie but a goodie! 

See how far you can run in 12 mins. Set the treadmill at a pace you can maintain for 12 mins (if you fatigue then adjust the speed accordingly).

Start at a “Warm Up” pace for the first 2 mins, then when you hit the 2 min mark increase your speed to the level you’re capable of maintaining for 12 mins. Record your distance at the 12 min time limit.


    • 12min Run on Treadmill

    A good distance for 12mins:

    • Males – 2.4km
    • Females – 2km

    (Note: keep your water nearby to stay hydrated during your run) 


    If you don’t run on the treadmill often then make sure you do several shorter runs before you attempt this workout so you can get used to running on the treadmill.

    End your workout with the Australia's Trusted Workout Cool Down.

    Ensure that you have clearance from your health professional before attempting this workout.
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