Have you done the Cooper test? if not go out and try it, you won't regret it (afterwards at least 😅). Just Google 'Cooper test' to see the index. Link to the Cooper Strava activity if interested... www.strava.com/activities/6204983811
Marc that's an incredible distance in a Cooper! When I started in Finnish Army service I ran 2850 first test then last test I ran was 3170 (4 months later) partly because of the goal of extra holiday if you ran over 3000 😄shows the power of the mind eh!! Also, remember nerves are not bad thing, as Tiger Woods said 'it shows that you care'. It's how you use those feelings what matters 👌
Cooper's test is a childhood monster for me, we had to run it without any preparation at school. I've been running for 3 years and I'm still scared of it. But i think i'll try it soon
Neurology ly. The fact that your “nervous” is putting your heart rate up ,,,fight or flight ,,u go into panic mode your heart goes faster therefore your running performance is effected
That’s amazing Cooper result Marc, and especially with that steady pace and few gears left for more speed. Sorry I couldn’t join the group test, but I did run at Eltsu. Got 3400m which is 70 meters more than previous result from spring.
Thank you for that inspiration! During school I had to do a cooper test once and I hated it. But that I could now when I already love running put that one into use was out of my range of thoughts!
The last two minutes or so in cooper are so delicious :D. My Cooper record is 3305m. I also managed to up my pace on the last lap. My dream is to break 3500m some day. Greetings from Eerikkilä!
That’s one I’ve not heard of. Just the bleep test, MAF test, vasso 800’s and of course the famous Dan Runs 2021 Challenge 😀 My problem is I have 1 fast speed. There is hardly any difference between my 5k and half marathon pace. I’m on the track regular now so will definitely give this a go 👍
Yeah I remember doing the bleep test at school, a totally different kettle of fish. Dan runs 2021 challenge was a good one hey. Look forward to hearing about it Ditch runner :)
There are no bad ratings! getting out and enjoying it and monitoring your progress. As I mentioned in the video we are all on different journeys so what is hard for me will be easy for others etc. I'm sure you'll enjoy it Steve. Thanks for tuning in.
You could do 3x4mins at the track.... or many workouts that amount to the 10-15minute total, and them reps could be just above your 'race/goal pace'...... but aerobic volume is also important, so lots of easy running also.
As being Finn I have done Cooper tests in school, army and challenged myself in official Cooper as first race after 2020-2021 restrictions, being 19yo in army I covered about 2500m this year being 42yo I covered 3139m but I think it's better if I just simply trying to lower my 3000m track PB.
@@runningwithmarc while having 3139m Cooper race at +8C° my 3000m split was 11:28ish, thought my "hit the wall paced" 3000m evening race 11:28,73 didn't go well as temperature was +24C° during the day and felt kind of dehydrated. Also I have done 3,5km road race 13:17 in the afternoon heat with carbon plates and 3K split was 11:19. I truly believe even footwear matters. I would be glad to clock 10:59 on the track as there's golden years to come ☺️
Does it make sense to strategize or attack the test in a certain way like running a negative split? Or, is it better to just try to hold a steady zone X pace?
@@runningwithmarc ok- did it. Conditions were rather mediocre with some stronger winds but I was curious to try. Result: 2.72 km - age 46. Thanks for the advice and the motivation to try. 🤛
Nice! thanks for sharing and great result 👌.... yes conditions can also be a variable with this (strong winds especially). Now if you feel so inclined you can try same time next year or so, to see how it feels. Or just leave it with the new PB :D
I like this idea. Good opportunity to really measure progress and put yourself into the uncomfortable place. Would you advise this if you are running longer distances (marathon +)?
I think for anyone who is doing any road running it's a good way to gauge running. Also probably a good session for them events also... my friend/teammate at work did a session on the same day 4x 12mins (2min) as a marathon workout, his average distance was 3300m 😅
Hmmm well it can vary a lot, depending on your age, how much you run and your current training load. So it is hard for me to sit and say a number or time. But 20minutes of easy running before is a good rule of thumb. And if you wanted you could add after a few strides (sprints up to 90% for about 50m.... building up into them and building down out of them), then take 5mins to walk or get ready and start.
Never done a Cooper test but it's certainly a good way to monitor fitness levels. I bet you are pleased with your result off the back of your injuries?
@@runningwithmarc pretty good thanks. Just trying to keep the consistency up to Christmas and into the New Year, then I'll be kicking into ultra training. 45 miler in May.
Have you done the Cooper test? if not go out and try it, you won't regret it (afterwards at least 😅). Just Google 'Cooper test' to see the index. Link to the Cooper Strava activity if interested... www.strava.com/activities/6204983811
Not since I was 14
So you will probably be double as good now, right 😉
@@runningwithmarc I think I was running to get to French before the teacher blew a gasket at us
What a cool variation on time trials! Gonna try this one! Thanks Marc!
Marc that's an incredible distance in a Cooper! When I started in Finnish Army service I ran 2850 first test then last test I ran was 3170 (4 months later) partly because of the goal of extra holiday if you ran over 3000 😄shows the power of the mind eh!!
Also, remember nerves are not bad thing, as Tiger Woods said 'it shows that you care'. It's how you use those feelings what matters 👌
*that not what matters
Cheers James, the mind is a powerful tool indeed. Thanks again for that reminder it's a great one 🙌🏻
I’ll definitely give this a shot ahead of getting back into training in 2022
Interested to see what you'll do! and then you can do it mid/end of some training blocks to see how the progression could be :)
Cooper's test is a childhood monster for me, we had to run it without any preparation at school. I've been running for 3 years and I'm still scared of it. But i think i'll try it soon
😅 yes I understand what you're saying.
Neurology ly. The fact that your “nervous” is putting your heart rate up ,,,fight or flight ,,u go into panic mode your heart goes faster therefore your running performance is effected
That’s amazing Cooper result Marc, and especially with that steady pace and few gears left for more speed. Sorry I couldn’t join the group test, but I did run at Eltsu. Got 3400m which is 70 meters more than previous result from spring.
Cheers Antti, we need to make that run happen soon!.... wow thats great stuff for your result! You've had some really good runs I've seen recently 💪
Thank you for that inspiration! During school I had to do a cooper test once and I hated it. But that I could now when I already love running put that one into use was out of my range of thoughts!
Cheers David 👊
3555 wow. Thats hard man! Im impressed!
Next goal is +3600 :)
@@runningwithmarc im sure you‘ll get there💪 keep up!
The last two minutes or so in cooper are so delicious :D. My Cooper record is 3305m. I also managed to up my pace on the last lap. My dream is to break 3500m some day. Greetings from Eerikkilä!
Yes them last 2 minutes are delicious or something else :D, thats a great distance!!!! Hopefully I'll be over there soon and cross paths again :)
That’s one I’ve not heard of. Just the bleep test, MAF test, vasso 800’s and of course the famous Dan Runs 2021 Challenge 😀 My problem is I have 1 fast speed. There is hardly any difference between my 5k and half marathon pace. I’m on the track regular now so will definitely give this a go 👍
Yeah I remember doing the bleep test at school, a totally different kettle of fish. Dan runs 2021 challenge was a good one hey. Look forward to hearing about it Ditch runner :)
2800 m. 7 laps in 12 mins ,,,,always sounds easy but reality kicks in pretty fast
Nice one Bob 💪 I have to do it again soon :)
Well done Marc and an informative video 👍👏👏 Thanks
Cheers, thanks for watching and the feedback
I'm 50+ alright. I'll have to give it a spin. It's a bit judgemental for 2021 if one gets that BAD rating.
There are no bad ratings! getting out and enjoying it and monitoring your progress. As I mentioned in the video we are all on different journeys so what is hard for me will be easy for others etc. I'm sure you'll enjoy it Steve. Thanks for tuning in.
How do you *train* specifically for a Cooper test
You could do 3x4mins at the track.... or many workouts that amount to the 10-15minute total, and them reps could be just above your 'race/goal pace'...... but aerobic volume is also important, so lots of easy running also.
I tend to use the local Saturday 5k Parkrun as an indication as to my progress but this looks an interesting alternative so will give it a try.
Park run as you said is a great way also, especially if you are running on the same course all the time. Cheers David
As being Finn I have done Cooper tests in school, army and challenged myself in official Cooper as first race after 2020-2021 restrictions, being 19yo in army I covered about 2500m this year being 42yo I covered 3139m but I think it's better if I just simply trying to lower my 3000m track PB.
Great stuff! what is the current 3k pb and aim?
@@runningwithmarc while having 3139m Cooper race at +8C° my 3000m split was 11:28ish, thought my "hit the wall paced" 3000m evening race 11:28,73 didn't go well as temperature was +24C° during the day and felt kind of dehydrated.
Also I have done 3,5km road race 13:17 in the afternoon heat with carbon plates and 3K split was 11:19. I truly believe even footwear matters.
I would be glad to clock 10:59 on the track as there's golden years to come ☺️
@@19Kamau79 Look forward to hearing about it when that happens :))))))
Does it make sense to strategize or attack the test in a certain way like running a negative split? Or, is it better to just try to hold a steady zone X pace?
Great idea. Never heard of it but I will definitely give it a try. I am really curious where I will land.
Great to hear 👊
@@runningwithmarc ok- did it. Conditions were rather mediocre with some stronger winds but I was curious to try. Result: 2.72 km - age 46. Thanks for the advice and the motivation to try. 🤛
Nice! thanks for sharing and great result 👌.... yes conditions can also be a variable with this (strong winds especially). Now if you feel so inclined you can try same time next year or so, to see how it feels. Or just leave it with the new PB :D
I like this idea. Good opportunity to really measure progress and put yourself into the uncomfortable place. Would you advise this if you are running longer distances (marathon +)?
I think for anyone who is doing any road running it's a good way to gauge running. Also probably a good session for them events also... my friend/teammate at work did a session on the same day 4x 12mins (2min) as a marathon workout, his average distance was 3300m 😅
@@runningwithmarc Ha! I have a friend like that. I know the back of his running vests really well...
How much do we need to warm up before the test so that it does not affect the result negatively? I mean to avoid excessive warm-up
Hmmm well it can vary a lot, depending on your age, how much you run and your current training load. So it is hard for me to sit and say a number or time. But 20minutes of easy running before is a good rule of thumb. And if you wanted you could add after a few strides (sprints up to 90% for about 50m.... building up into them and building down out of them), then take 5mins to walk or get ready and start.
Never done a Cooper test but it's certainly a good way to monitor fitness levels. I bet you are pleased with your result off the back of your injuries?
Yeah Stu, right now everything feels good, need to keep at them daily routines through. Motivated for more also :)
What about you, how's your running going?
@@runningwithmarc pretty good thanks. Just trying to keep the consistency up to Christmas and into the New Year, then I'll be kicking into ultra training. 45 miler in May.
@@BanjoStu yes I think thats my objective right now also, finish 2021 with some consistency. Wow big run there.
Cool, i will give it a try , thx 👍👣
🔥
I thought you only had to run 1.5miles and depending on what time you finish it is your score
I think that is a different test, unless you do that 1.5miles in 12 minutes :D
What's that on a k run please help or just 12 minutes
Just run 12 minutes as far as you can
Wow! 👏👏
👊
🙏🏻
👊
Never heard of it just bleep text