1 Mile Time Trial Longevity Test 5
Endurance 1-Mile Time Trial
Why this test:
This test has more up-to-date standards than most cardiovascular endurance tests and it’s very easy to execute. Even if you can’t run the entire time, you can cover the mile doing run/walk intervals. To make this even more concrete, the research shows us how significant cardiovascular health is as a predictor of heart disease. A 55-year-old man or woman who can cover a mile in 15 minutes has a 30% chance of developing heart disease. However, a 55-year-old man or woman who can run a mile in 8 minutes has a 10% risk of developing heart disease.
Purpose:
Test cardiovascular endurance
History:
Accurate times for the mile have been recorded since 1850. In 1886, Walter George set the first official record for the mile at 4 minutes, 12 seconds. I am, of course, not expecting you to run anywhere near that fast! I use data from Running Level, a website that allows anyone to input their running performance’s best results for specific distances. The site has millions of data points from users who have posted their mile times. Each month, more than 200,000 people post times. All results are broken down into norms based on age and gender. When I look at the results they post, they line up with what I see as valid based on my years of experience in fitness. Our fitness checkup uses Running Level normative data for the endurance 1-mile time trial.
Pros-
Easy to do. Find a local track or measure a mile using a GPS tracker on your phone.
Cons-
It can be challenging if you haven’t done this in a while.
Protocol:
Warm up according to the guidelines.
Run 1-mile, timed.
Strategy:
Depending on what feels right, you can either go out fast or be steady and try to finish strong. Feel your way through it and do what is right for you. There is no right or wrong way to attack this.
What to watch for: If you are not running on a track or a treadmill, be sure that the course you pick is as flat as possible.
See below for your score!
See you in the gym,
Aaron Leventhal
CSCS, PN1