How many 20 metre laps can
you walk,
shuffle, jog or run in 5 minutes?
The 20m run test has been
derived from the 'Beep' Test, 20m Shuttle Run, a reliable and
valid measure of aerobic fitness, particularly for athletes and
very fit people. However the 'Beep' Test is not discriminating
enough for regular folks; a lot of people drop out before the
beginning of level 3 (two minutes).
Having said that, the 20m run is also just as
reliable and valid a test of aerobic fitness for elite force
personnel and athletes. If you can maintain a pace of 11 or 12
laps per minute for the full 5 minutes you'll get a very good score.
The big advantage is you don't need to lug around the
CD or tape player with the
beeps on it.
Ron Clarke, greatest middle distance runner of
the 20th century said something to the effect than 'Most people
can run as fast as I can, however they slow down quicker.' Well
that pretty much describes the 20m run test. Starting with a
good pace and maintaining it provides evidence of good aerobic
fitness.
Accordingly, at 20mrun.com
we've modified the test so each participant keeps walking,
shuffling, jogging or running for a full 5 minutes, (the
equivalent of reaching the start of level 6 on the 'beep' test)
for those who can last that long.
The 20mrun aerobic fitness
test can be done by anyone at any time. There's no need for
any special equipment. Simply mark out a 20 metre distance and
start moving at a pace which you can sustain for 5 minutes.
If you're not in great shape,
don't start off too fast. (Try for 8 laps per minute for the
first minute and then judge your pace from there.) It may take
you a few goes at it to get a feel for the pace that you can
maintain for the 5 minute duration of the test.
If you run out of puff, slow
down, or walk, but continue going for the full five minutes.
Most people who slow down usually manage to pick the pace up
again after a short while.
Make sure at least one foot steps over
the end line on each lap The further you go the fitter you are.
Scoring
You want an idea of what sort of shape you're in.
We've got three scoring systems.
1. Aerobic
fitness - 'regular folks'short form scoring system
|
How many times can you run back and forth between two lines 20m apart in 5
minutes.
No. …….. |
 |
|
M |
<20 |
20 |
24 |
27 |
30 |
34 |
37 |
40 |
44 |
47 |
50 |
|
|
|
|
W |
<17 |
18 |
20 |
24 |
27 |
30 |
34 |
37 |
40 |
44 |
47 |
|
|
|
| |
0 |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
|
|
2. Aerobic
fitness - elite force short form scoring system
|
How many times can you run back and forth between two lines 20m apart in 5
minutes.
No. …….. |
|
|
M |
<35 |
35 |
37 |
39 |
41 |
43 |
45 |
47 |
49 |
52 |
55 |
|
|
|
|
W |
<33 |
33 |
35 |
37 |
39 |
41 |
43 |
45 |
47 |
49 |
52 |
|
|
|
| |
0 |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
|
|
3. Aerobic fitness -
points out of 100, long form scoring
system
The points scores have been
modified for women who achieve 40 laps and over. (Age up to 60
years shouldn't have much to do with it. A well trained
man aged 60 ought to be able to get to 50 laps and well trained
women to 45 laps to score 90/100.
To get to 45 laps you'll need to be doing
some
consistent aerobic training and be reasonable close to your ideal
weight. The test is very weight sensitive because at the end of each lap
you have to stop, turn and then power yourself back up again.
To reach 50 laps you'll be in very good shape for
regular folks and probably very close to your ideal weight.
I've seen a few people get to 55, but not many and
one person, Stuart Doyle got to 60. I'm sure there are lots of
exceptionally fit people out there who
could give him a run for his money.
20m RUN POINTS TABLE
| |
Laps |
Points |
Laps |
Points |
Points
Women |
|
| |
1 |
1 |
31 |
45 |
|
|
| |
2 |
2 |
32 |
50 |
|
|
| |
3 |
3 |
33 |
55 |
|
|
| |
4 |
4 |
34 |
60 |
|
|
| |
5 |
5 |
35 |
64 |
|
|
| |
6 |
6 |
36 |
67 |
|
|
| |
7 |
7 |
37 |
70 |
|
|
| |
8 |
8 |
38 |
74 |
|
|
| |
9 |
9 |
39 |
77 |
|
|
| |
10 |
10 |
40 |
80 |
85 |
|
| |
11 |
11 |
41 |
81 |
86 |
|
| |
12 |
12 |
42 |
82 |
87 |
|
| |
13 |
13 |
43 |
83 |
88 |
|
| |
14 |
14 |
44 |
84 |
89 |
|
| |
15 |
15 |
45 |
85 |
90 |
|
| |
16 |
16 |
46 |
86 |
91 |
|
| |
17 |
17 |
47 |
87 |
92 |
|
| |
18 |
18 |
48 |
88 |
93 |
|
| |
19 |
19 |
49 |
89 |
94 |
|
| |
20 |
20 |
50 |
90 |
95 |
|
| |
21 |
22 |
51 |
91 |
96 |
|
| |
22 |
24 |
52 |
92 |
97 |
|
| |
23 |
26 |
53 |
93 |
98 |
|
| |
24 |
28 |
54 |
94 |
99 |
|
| |
25 |
30 |
55 |
95 |
100 |
|
| |
26 |
32 |
56 |
96 |
|
|
| |
27 |
34 |
57 |
97 |
|
|
| |
28 |
36 |
58 |
98 |
|
|
| |
29 |
38 |
59 |
99 |
|
|
| |
30 |
40 |
60 |
100 |
|
|
20m RUN SCORE CARD
RECORD YOUR SCORES -
coming soon
We're in the process of setting up the
20mrun.com as a website so you can record your
scores in the 20mrun test of aerobic fitness and compare them
with other people and groups, within your own
l city
l
state
l
country
l
worldwide.
20mrun.com will be a secure website for making a permanent record of your
aerobic fitness test results.
