Fitness Testing
Fitness Testing > Tests > Aerobic Endurance > 20m Run Test
20m Run Test (Miller)
The 20 meter run fitness test is a simple variation of the 20m beep test developed by Health and Fitness consultant John Miller. It is a combination of the beep test with a set time distance run, that does not require a cd player or large running track. It is a new test and its validity and reliability has yet to be determined. See more on the beep test variations.
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equipment required: Flat, non-slip surface, marking cones, 20m measuring tape, stopwatch.
- description: This test involves continuous running between two lines 20 meters apart, attempting to cover as much distance as possible in five minutes. Make sure at least one foot steps over the end line on each lap. Good pacing is important so that the greatest distance in the allocated time is achieved. Participants are allowed to walk, though this should not be encouraged.
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scoring: The athlete's score is total number of shuttles (20m) reached in the five minutes. The higher the number of shuttles covered, the fitter you are. John Miller reports that the best score he has seen for men is 60 and for women 55. The worst is 9 by both a man and a woman.
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target population: this test is suitable for people of all fitness levels. It is particularly appropriate for those of poor fitness level who would otherwise only make a couple of levels of the beep test.
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advantages: Large groups can perform this test all at once, as long as there are enough people to count the lap or each participant is able to count their own laps.
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disadvantages: Practice and motivation levels can influence the score attained. As the test is often conducted outside, the environmental conditions can also affect the results.
- reference: John Miller's website: Fit and Healthy Online
Related Pages
- other set time or set distance aerobic running tests
- The complete guide to the beep test - links to much more information.
- Guide to Variations of the beep / bleep test
Related Products
- use the Free! BodyByte Fitness and Nutrition Organizer to organize and manage all your fitness testing information as well as your training and nutritional intake
