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100,000-149,999 SparkPoints

Walking 1 mile Fitness Test SP article

Sunday, March 03, 2013

For my age, between the chart shows between

15.06 and 19.12 minutes per mile. emoticon
"Poor" fitness would be more than 19:12 min.

Execution: SP suggests that you DO NOT attempt this test until you are routinely walking for 15 to 20 minutes several times per week. Do not perform this test on a treadmill, as it will skew your results. Warm up by walking slowly for 3-5 minutes. When you are ready to begin, start the clock and begin walking as fast as you can while maintaining a steady pace. You can slow down and speed up as you wish, but the goal is to complete the mile as quickly as possible. Stop your watch or check your time at the end of the mile to the nearest second. When finished, keep walking for a few minutes to cool down. Follow up with a few stretches.

Member Comments About This Blog Post:
FAVALL 3/5/2013 5:05PM

    When I started SP last fall my average was 28 min per mile. I did the SP Official "5K your way" progam and improved my speed and endurance greatly. I now average 19 min per mile (3.5 miles per hour), which is (just) under 19.12. I am going to make the assumption that I'm not at a poor fitness level but an OK fitness level, who is continuing to improve.

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GAYLLYNNE 3/4/2013 1:41PM

    Good to know that I'm failing badly :) I'll keep working at it. I seem to be stuck at 19.

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FLAMENM 3/3/2013 8:59PM

    I was walking between 12-17 minute miles before I hurt my anke in Decmeber. Now I gave a goal to test for at the end of the month.

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PEZMOM1 3/3/2013 2:24PM


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SWIMLOVER 3/3/2013 1:09PM


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MIATIA1 3/3/2013 11:13AM

    Thanks for the tips, for I was going to do the test this week. Now I will be prepared... emoticon

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ANGELA76H 3/3/2013 10:48AM

    Thanks for sharing!

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LIS193 3/3/2013 9:47AM

That's a nice pace of 3-4 miles per hour :)

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NEVERGIVEUP57 3/3/2013 9:42AM

    I think I average 19 minute miles when I go for my walks. I will try the test soon...

Comment edited on: 3/3/2013 10:13:24 AM

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