300m Run (Cooper)
The 300-metre run measures anaerobic power and speed endurance by timing a maximal-effort sprint over a short distance. Female norms cover ages 20-49 only; the source omitted older brackets. Data are from Physical Fitness Assessments and Norms for Adults and Law Enforcement (Cooper Institute, Dallas TX, 2013); the 300m chart is labelled as drawn from Law Enforcement Studies data, so norms reflect police-academy candidates (screened for fitness) and skew faster than population-wide averages. This source is an institutional monograph with no DOI and undisclosed sample sizes; it is the only publication providing full percentile tables by age and sex for this test. See the Cooper Test hub for cluster-wide source caveats.
How to Perform This Test (Protocol)
- Equipment
-
- Measured 300-metre running track or course
- Stopwatch
- Protocol Steps
-
- Warm up with light jogging and dynamic stretching for 5-10 minutes.
- Start the stopwatch when the participant begins running.
- Complete 300 metres as fast as possible at maximal effort.
- Stop the stopwatch when the participant crosses the finish line.
- Scoring
Record the total elapsed time in seconds. Lower times indicate better anaerobic power and speed endurance.
- Notes
The test should be performed on a flat, measured surface. Full recovery between attempts is required if retesting. Unlike the 1.5-mile run, walking is not practical given the short distance.
Data source: Cooper Institute (2013 Monograph) About this study
300m Run (Cooper) Norms Chart by Age and Sex (sec)
| Age | Sex | Percentile | ||||
|---|---|---|---|---|---|---|
| 5th | 25th | 50th | 75th | 95th | ||
| 20-29 | Male | 46.0 | 51.0 | 56.0 | 64.0 | 81.3 |
| Female | 54.3 | 61.0 | 64.0 | 76.0 | 106.7 | |
| 30-39 | Male | 46.1 | 52.0 | 57.0 | 65.0 | 80.9 |
| Female | 56.5 | 66.5 | 74.0 | 85.5 | 114.0 | |
| 40-49 | Male | 52.0 | 60.0 | 67.6 | 81.0 | 104.0 |
| Female | 65.0 | 72.0 | 86.0 | 109.3 | 125.0 | |
| 50-59 | Male | 58.0 | 68.0 | 80.0 | 89.0 | 112.0 |
| Female | - | - | - | - | - | |
What to expect by age group
| Age | Males | Females |
|---|---|---|
| 20-29 | 51.0 to 64.0 | 61.0 to 76.0 |
| 30-39 | 52.0 to 65.0 | 66.5 to 85.5 |
| 40-49 | 60.0 to 81.0 | 72.0 to 109.3 |
| 50-59 | 68.0 to 89.0 | Not available |
Detailed Breakdowns
Select an age group and sex below for detailed percentile charts, tables, and ratings.
Frequently Asked Questions
Why are these norms faster than general population averages I've seen elsewhere?
The source population is US law enforcement candidates and officers, who are typically more physically fit than the general adult population. These norms should be treated as performance benchmarks for active adults rather than population-representative percentiles.
How reliable is the source data?
The Cooper Institute monograph is the industry standard for law enforcement fitness assessments and is widely cited in peer-reviewed research. However, it is an institutional publication (not a peer-reviewed journal article) and sample sizes are not publicly disclosed. No peer-reviewed study with equivalent age- and sex-stratified percentile tables for the 300m run was identified in the literature.
Why is female data only available up to age 49?
The Cooper Institute tables do not include 300m run norms for women aged 50 and above. This likely reflects insufficient sample sizes in older female law enforcement cohorts at the time of publication.
How does the 300m run differ from the 1.5-mile run?
The 300m run is a sprint test measuring anaerobic power and speed endurance over roughly 45-90 seconds of maximal effort. The 1.5-mile run is an aerobic endurance test lasting 10-25 minutes. Both tests have norm charts in the Cooper Institute 2013 monograph and measure different components of fitness.
Related Metrics
Cooper Institute Fitness Norms
This test is one of about ten norm charts in the Cooper Institute's 2013 monograph. Law enforcement academies pick five to six of these tests to build their own field batteries.