Test Your Fitness - The standard 1 Mile Golden Test

Use the charts below to determine your fitness level and competitiveness. The chart is prepared by the World  Association of Veteran Athletes and extracted from Therese Iknoian's book Walking Fast. 

The following given standards are as follows:

100%  International Gold Standard.

90% International Competitive Standard.

80% Malaysian Gold Standard.

70% Club Gold Standard.

60% Local Competitive Standard.

50% Still Got Some Standard.

40% Finisher Standard.

30% Nearly There Standard.

20% Start Up Standard.

10% Don't worry there are others also in this Standard.

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MEN
AGE	100%	90%	80%	70%	60%	50%	40%
20-29	5:33	6:10	6:56	7:55	9:15	11:06	13:52
30	5:33	6:10	6:56	7:55	9:15	11:06	13:52
35	5:43	6:21	7:08	8:10	9:31	11:26	14:17
40	5:55	6:34	7:23	8:27	9:51	11:50	14:47
45	6:07	6:47	7:38	8:44	10:11	12:14	15:17
50	6:22	7:04	7:57	9:05	10:36	12:44	15:55
55	6:38	7:22	8:17	9:28	11:03	13:16	16:35
60	6:57	7:43	8:41	9:55	11:35	13:54	17:22
65	7:18	8:06	9:07	10:25	12:10	14:36	18:15
70	7:42	8:33	9:37	11:00	12:50	15:24	19:15
75	8:10	9:04	10:12	11:40	13:36	16:20	20:25
WOMEN
AGE	100%	90%	80%	70%	60%	50%	40%
20-29	6:10	6:51	7:42	8:48	10:16	12:20	15:25
30	6:10	6:51	7:42	8:48	10:16	12:20	15:25
35	6:21	7:03	7:56	9:04	10:35	12:42	15:52
40	6:35	7:18	8:13	9:24	10:58	13:10	16:27
45	6:51	7:36	8:33	9:47	11:25	13:42	17:07
50	7:08	7:55	8:55	10:11	11:53	14:16	17:50
55	7:28	8:17	9:20	10:40	12:26	14:56	18:40
60	7:50	8:42	9:47	11:11	13:03	15:40	19:35
65	8:16	9:11	10:20	11:48	13:46	16:32	20:40
70	8:46	9:44	10:57	12:31	14:36	17:32	21:55
75	9:21	10:23	11:41	13:21	15:35	18:42	23:22

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Example:

If you are a 40 years old man and can walk /run  a constant pace of  9 minutes  51 seconds per mile (1.6 Km), then your fitness is 60% or Local Competitive standard.

To calculate your own fitness level:

Run 1 mile (1.6km) at your nearest school field. ( 400 m per round)

Record your timings. Convert all timings to seconds.

Divide the the 100% timing at your gender/age level by your recorded timing and multiply by 100.

It is important to know your fitness and it can be used to be your personal benchmark for improvements.

Measure your improvements for motivation and self satisfaction.

Happy running.