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300 meter Run Fitness Test

The 300m run is a long sprint test, and a test of anaerobic capacity, which is an important fitness attribute for performing short intense bursts of effort.

indoor run testindoor run test

test purpose: to measure anaerobic capacity

equipment required: oval or running track, stopwatch, and marker cones placed around the course (optional).

pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Measure and mark out the course. See more details of pre-test procedures.

procedure: The aim of this test is to complete 300 meters in the quickest possible time. Ensure that a good warm up is conducted before the test, including a jog, stretches and some short sprints. To start, all participants line up behind the starting line. On the command ‘go,’ the clock will start, and they will begin running.

scoring: The total time taken to run 300m is recorded, to the nearest tenth of a second. The table below lists ratings for the test for adult males. The male world record for the 300m sprint is 30.81 seconds, set by Wayde van Niekerk in 2017. For women, Marita Koch ran 34.14 seconds in 1985.

TABLE: Score Ratings for Adult Males

Rating Time (seconds)
poor > 77
below average 71.1 - 77
average 65.1 - 71
above average 59.1 - 65
good 54.1 - 59
very good 48 - 54
excellent < 48

reliability: the reliability of this test would depend on practice and pacing strategies and motivation level. There should be good reliability if these issues are addressed.

advantages: several participants can be tested at once, and it is a very cheap and simple test to perform.

disadvantages: good pacing is required to maximize the performance, and also the test results can be affected greatly by motivation.

comments: The runners may finish very close to each other in this test. If you do not have enough assistants to record the times, you may wish to split the participants up into smaller groups.

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