20m Run Test (Miller)
This 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 have yet to be determined. See more on the modified beep tests.
- 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 that 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.
- scoring: The athlete's score is the 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.
- 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.
- advantages: Can get the same measure of aerobic fitness as the beep test without the audio tape. Doesn't take as long as the beep test - only five minutes. Large groups can perform this test all at once. The group divides into pairs, one person doing the test the other to counting the number of laps. The test can be conducted indoors or outside.
- disadvantages: Practice and motivation levels can influence the score attained. If the test is conducted outside, the environmental conditions can also affect the results.
- reference: John Miller's website: www.completefitnessworkout.com
Note:
This test has not undergone scientific study and is not in common use. If you use these procedures for testing or include it in some research project, we would be very interested in any feedback.
Related Pages
- Other set time or set distance aerobic running tests.
- Modified beep tests
- The complete guide to the beep test — links to much more information.
- Guide to Variations of the beep / bleep test
- Other New Fitness Tests
Any comments, suggestions, or corrections? Please let us know.
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