The one-mile endurance run or walk test is a commonly used walk/run test of aerobic endurance and cardiovascular fitness. The aim is to complete one mile in the fastest possible time. It measures your endurance by assessing how long it takes you to run one mile at a moderate pace. This test is useful for beginners and advanced athletes alike, and can be a great way to set goals and track progress as you improve your fitness levels.

 

   Purpose: this test measures aerobic endurance, as a measure of health and an important component of many sporting activities.

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   Equipment required: stopwatch, smooth and level marked 1 mile track/or a treadmill.

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   Pre-test: If you haven't trained for a long time run-walk the distance (start running but feel free to walk at any point). Warm up with 5 min walking or running and some basic stretches. Record basic information such as age, height, body weight, gender and test conditions. Measure and use cones to mark out the course if you are running on a track. 

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   The purpose of this test is to complete one mile in the fastest possible time.  If you desire, walking may be interspersed with running, however, try to cover the distance in as short a time as possible.

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   Scoring: Note the time, in minutes and seconds, it took to complete the mile. These results can be compared to published norms for similar age groups.

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   Advantages: minimal equipment and costs are involved, and if required the test can be self-administered.

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   Disadvantages: the accuracy of this test depends on your pacing ability and level of motivation.