FRIDAY 03/05/2024 MOTHERWELL

Program
16.00 – registration of participants
16.45 – participants’ speeches and a short story about the Constitution of May 3
17.00 – Start of the first series of running and walking for 12 minutes.
17.30 – Start of the second series of running and walking for 12 minutes.
18.00 – Start of the third series of running and walking for 12 minutes.

18.45 – Decoration of the best participants of the run and march for 12 minutes.

19.00 – Start of the participants of the Scottish Open Nordic Walking Championships over a distance of 5 km.

20.00 – Decoration of the Best Participants of the Scottish Open Nordic Walking Championships over a distance of 5 km.

20.30 – End of Constitution Day on May 3 in Motherwell

Event venue

RAVENSCRAIG REGIONAL SPORTS FACILITY

O’Donnell Way, Motherwell
ML1 2TZ

https://www.northlanarkshire.gov.uk/leisure-parks-and-culture/countryside-and-parks/thecraig

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The Cooper test is one of the exercise tests that will help you determine your current form!

Cooper test (read: Kuper test):
An endurance test developed by American physician Kenneth H. Cooper for the US Army in 1968, consisting of a 12-minute uninterrupted run. Currently, it is widely used to test the physical fitness of primarily athletes. The purpose of the Test is to determine the maximum aerobic capacity (so-called VO2max V02max), which is an indicator of physical condition. Physical condition, depending on age and gender, is determined based on the distance covered.

What to do to prepare well for the Test?:
First of all, you should warm up well, preparing your body for increased effort. You should take the test as focused and motivated as possible. At the designated signal, start running. Remember not to set too fast a pace at the beginning, because 12 minutes of fast running is a really big effort. It is worth keeping the same pace all the time and only speeding up at the end.
If you suddenly feel exhausted during the test, you can rest for a while, but do it by walking.
Try to give your best so that you feel very tired after the test – then the test result will be as close to your actual performance as possible. After 12 minutes of starting your run, you can stop and measure your distance…