300m Run (Cooper)
Page updated: Evidence reviewed: What this means
The 300-metre run records the time needed to cover a flat, measured 300 m course at maximal effort. The source describes it as a test of anaerobic power. Female norms cover ages 20-49 only; the source publishes no values for older women and gives no reason for the omission. Data are from Physical Fitness Assessments and Norms for Adults and Law Enforcement (Cooper Institute, Dallas TX, 2013). The chart is labelled only as Law Enforcement Studies data; it does not identify one academy, occupation, sampling frame, or sample size. These percentiles are reference norms, not validated job-performance cutoffs. The monograph is an institutional publication rather than a peer-reviewed article. 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 before testing; the referenced law-enforcement directions allow 3-5 minutes.
- Establish start and finish lines on a flat course measured to 300 metres.
- Begin timing on the start command and run 300 metres at maximal effort.
- Stop timing at the finish line and record the result to the nearest tenth of a second.
- Walk for 3-5 minutes immediately after the run to cool down.
- Scoring
Record the elapsed time to the nearest tenth of a second. Lower times rank at higher performance percentiles in the source table.
- Notes
Use a flat, accurately measured surface with enough space beyond the finish line to slow safely. This is a maximal-effort field test; this summary does not replace pre-test health screening or supervised-test procedures.
Data source: Cooper Institute (2013 Monograph) About this study
Reference population: Mixed by table: Cooper Clinic patients (including sit-ups, bench press, and 1.5-mile run), employee wellness-program members (male push-ups), female US Army soldiers tested in the 1990s (female full-body push-ups), and unspecified Law Enforcement Studies data (vertical jump and 300m run)
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 | 59.7 | 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 | 59.7 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 labels the chart as Law Enforcement Studies data, not as a general-population survey. It does not publish enough sampling detail to determine how the participants compare with all US adults.
How reliable is the source data?
The Cooper Institute monograph is an institutional publication rather than a peer-reviewed journal article. The 300 m chart does not disclose sample counts, recruitment, collection dates, or the individual law-enforcement studies pooled into the table.
Why is female data only available up to age 49?
The source publishes no female 300 m values for ages 50 and above and gives no reason. It would be speculation to attribute the omission to a particular sample-size or performance issue.
How does the 300m run differ from the 1.5-mile run?
The source presents the 300 m run as a test of anaerobic power and the 1.5-mile run as a test of aerobic capacity. Both are maximal timed runs, but their distances, pacing, and percentile distributions are not interchangeable.
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.