One Mile Walk Test (Choose this test or the 1.5 mile run)

This test measures your cardio endurance and fitness level.

Caution
DO NOT attempt this test until you are outinely walking for 15 to 20 minutes several times per week. If you are over the age of 65, checked with your doctor. If you experience abnormal changes in blood pressure, dizziness/fainting, irregular heart rhythm, or chest pain, stop the test immediately.

walking

Prepare
You will need a good pair of walking shoes. They shouldn’t be more than 6-months old. Wear comfortable clothes. Have a timer with you that shows the seconds. Drink water at the end of your test. Do not eat a heavy meal or smoke within 3 hours of your test.
Where
Measure one mile of any flat area where you will perform this test. Do not do this test on a treadmill.
How
Warm up by walking slowly for 3-5 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.

Track Your Progress
Summary


Start Date

Fastest Record

Last Record
New Record
MinutesSeconds
Rating Based on Age
Women Rating

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 18:18-20:20
Average 14:06-15:16 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

Men Rating

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

Ratings taken from: https://www.sparkpeople.com/resource/fitness_articles.asp?id=1496