I definitely could have done 3650m, I should have done 3600m, but my modest result wasn’t even 3550m, but rather 3510m… could have, should have - quite lame excuses. The 5000m world record holder Kenenisa Bekele ran the 5000m in 12:37,3. That translates to a Cooper distance of 4750m. There’s a reference point.
The Cooper test, here organized by KeKe (Kestävyysjuoksun Kehittämisyhdistys), is a 12min run on a track and the runners try to get as far as possible. Rather simple. It’s a test of physical fitness invented by Kenneth Cooper in 1968 for US military use. Cooper used the test result in meters to calculate VO2max, the maximal oxygen consumption, by using this formula:
VO2 max = (distance run - 505) / 45
[the result is in ml/kg/min]
This expression is then used to compare the performance of endurace sports athletes.
Back to the Cooper test. To see what’s good and what’s not, have a look at the below table. This is the one that’s mostly referred to.
I’d say this calls for a 400days organized Cooper session as soon as the snow is gone. In case your interested, let me know through a comment below.
Tags: Cooper test
March 10th, 2009 at 13:20
Did you get any splits from the run? I guess you ended up having the worst kind of 12 -minute run: a slightly slowing pace makes it nothing but hard. I was surprised to notice that my speed didn’t slow much down in the end despite Joona’s sprint from 1K to 1.5 K (my second K was sub 3.10…). Well, 3.18-3.09.3.13 and 3.06 in the end is far from a constant pace.
Images at: http://www.artolaukka.net/keke/2009cooper/
March 10th, 2009 at 14:42
@Juhana
As you said, died a gradual death, 3:18, 3:22, 3:38 and something around 3:35 on the last 510m.
March 10th, 2009 at 17:59
Gradual death indeed. Have you set yourself sub-distance goals during the project? Based on my experience serious endurance training will take you to a certain stage and you’re on the right track there but there is a limit to that: In order to run sub 2.30, you need to run say 1.10-12 half marathon (3.20-3.25 pace). For that you need some 33 min 10 K (3.15-3.18 pace). For that you need to run 3 K quite close to 9 min. That requires very different capabilities from the body than running say 3.45 pace. So don’t forget to work on your speed & elasticity as well:)
And when you play the game the other way around it’s easy for anybody (apart from Heile of course) to realize why you can’t break the WR in marathon. Haile’s WR 2.03.59 equals to some 4080 meters in the Cooper test… He just did it some 10+ times in a row…Unbelievable.
March 10th, 2009 at 21:16
@ Juhana
jep, there’s one stabbing, twisting and turning that knife in my wound…
Yes, for the 10k I wanted to do a sub 35 min by the end of March and improve that towards a 33:xx in the summer. Other than that, not really.
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