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Miller 20m Run

 

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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

 

Date

Laps

Points

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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.

 

Personal Health and Fitness Assessment and Platinum Fitness Challenge

 

We recommend you take a look at the Personal Health and Fitness Assessment and/or the Platinum Fitness Challenge to gain a greater all-round assessment of your fitness.

 

You can do both tests at home. For the Personal Health and Fitness Assessment, the only piece of equipment you'll need is a blood pressure machine.

 

 

Fit and Healthy Onboard

7 Salvado Place, Stirling (Canberra) ACT 2611 Australia

61 2 6288 7703