What can my sister expect to be her Cooper test result? She can now run 40 min warm-up and then 45 min of constant 5 min/ km speed. Can she run 3000 m Cooper next week? What result goal should she take based on her current level?
What can my sister expect to be her Cooper test result? She can now run 40 min warm-up and then 45 min of constant 5 min/ km speed. Can she run 3000 m Cooper next week? What result goal should she take based on her current level?
That puts her VDOT around 40.0; she should be able to race a 10k in ~50min. So I expect she can run ~2600m in a 12min Cooper Test, @ 4:37/km pace. It will be a tuff Time Trial, but she should be able to do it. Report back, if you will. Cheers!
What can my sister expect to be her Cooper test result? She can now run 40 min warm-up and then 45 min of constant 5 min/ km speed. Can she run 3000 m Cooper next week? What result goal should she take based on her current level?
That puts her VDOT around 40.0; she should be able to race a 10k in ~50min. So I expect she can run ~2600m in a 12min Cooper Test, @ 4:37/km pace. It will be a tuff Time Trial, but she should be able to do it. Report back, if you will. Cheers!
^And anyone that downvotes this excellent post does not belong here.
What can my sister expect to be her Cooper test result? She can now run 40 min warm-up and then 45 min of constant 5 min/ km speed. Can she run 3000 m Cooper next week? What result goal should she take based on her current level?
That puts her VDOT around 40.0; she should be able to race a 10k in ~50min. So I expect she can run ~2600m in a 12min Cooper Test, @ 4:37/km pace. It will be a tuff Time Trial, but she should be able to do it. Report back, if you will. Cheers!
Yep, laying down some pertinent Jack Daniels there, buddy!
Ok thanks. But If she runs 2400m Cooper speed for almost four coopers straight (45 min for 12km/h speed) plus The warm-up before it, how come she can only run 2600m for one Cooper? But so the 3000m is way too optimistic of a goal for her? Apparently.
Hmm. 45 min of 5min/km Pace is basically already 50min 10km, just 5min missing. In addition she did that warm up for 40min. So I would assume she could pull of at least 2800m. I hope so...
Ok thanks. But If she runs 2400m Cooper speed for almost four coopers straight (45 min for 12km/h speed) plus The warm-up before it, how come she can only run 2600m for one Cooper? But so the 3000m is way too optimistic of a goal for her? Apparently.
You said she warmed up 40min, then can run 5min/km for 45 min, covering 9km. So generously, if she races, she optimistically can cover 10km at that pace, in 50mins. Plug a 50min 10k into the Jack Daniels Calculator (found at the link provided). That gives a 40 VDOT, having a training threshold pace of 5:06/km, and an equivalent 3000m time of 14:02, which is 2min longer than a 12min Cooper Test. So plug12min into the finish time of the Calculator, then try various distances to give a VDOT of 40.0; the answer is 2595m.
Got it. I'm not an expert like you, I just think that had she not ran for 40 minutes of slower running or jogging speed, she could have ran maybe 12,5km / hour speed for 50 minutes. Perhaps. So I think the warming up session has not been properly taken into account in that estimate of her Cooper time. I think without the warm up jogging she could have ran her 9km or 10km faster than she did, because she must have spent some of her stamina to that 40min.
This post was edited 2 minutes after it was posted.
Hmm. 45 min of 5min/km Pace is basically already 50min 10km, just 5min missing. In addition she did that warm up for 40min. So I would assume she could pull of at least 2800m. I hope so...
2800m is pretty optimistic, unless she had a lot more in the tank after that 45min run. A 40 VDOT has a threshold pace of 5:06 km, yet she ran 45 min at 5:00/km. Let’s assume 5:00/km is actually her threshold pace, and see what the Calculator returns for a VDOT: the answer is a 41.0 VDOT, for which the Calculator says she can cover 2648m in 12min, at 4:32/km pace.
Got it. I'm not an expert like you, I just think that had she not ran for 40 minutes of slower running or jogging speed, she could have ran maybe 12,5km / hour speed for 50 minutes. Perhaps. So I think the warming up session has not been properly taken into account in that estimate of her Cooper time. I think without the warm up jogging she could have ran her 9km or 10km faster than she did, because she must have spent some of her stamina to that 40min.
Well, if you think she actually is capable of 12.5km/hour for 50min, you can plug those parameters into the Calculator to derive the 12min race distance.
You act as If the warm up didnt matter at all. Surely she would have been faster without 40min of slow running first. No one warms up that long before Cooper or half Marathon or 10. But thank you for Ur answers and knowledge:)
Got it. I'm not an expert like you, I just think that had she not ran for 40 minutes of slower running or jogging speed, she could have ran maybe 12,5km / hour speed for 50 minutes. Perhaps. So I think the warming up session has not been properly taken into account in that estimate of her Cooper time. I think without the warm up jogging she could have ran her 9km or 10km faster than she did, because she must have spent some of her stamina to that 40min.
Well, if you think she actually is capable of 12.5km/hour for 50min, you can plug those parameters into the Calculator to derive the 12min race distance.
12.5km/hour is 4:48/km pace. Per the Calculator, she could cover 10,430m at 4:48/km in 50min, giving a VDOT of 42.2, which gives 2710m in 12min at 4:26/km pace.
Well, if you think she actually is capable of 12.5km/hour for 50min, you can plug those parameters into the Calculator to derive the 12min race distance.
12.5km/hour is 4:48/km pace. Per the Calculator, she could cover 10,430m at 4:48/km in 50min, giving a VDOT of 42.2, which gives 2710m in 12min at 4:26/km pace.
OP, if your sister is going to cover 2710m in the 12min Cooper Test, it is going to take a hard race effort. She should try to even-pace it and not go out too fast.
4:26/km pacing is 53.2s per 200m, and 1:46.4 per 400m. She should initially try to hang with those splits.