It has been around a month since I first started to follow C25K. At times i have not been as religiously following the training regimen as maybe I should, but nor have I missed any runs out.
whilst I was waiting for an engineer to arrive this morning, I decided to do the cooper test on endomondo. I didn't do it when I started but I would have been poor i'm sure.
Basically you warm up for 5 minutes, run as fast as you can for 12 minutes and then warm down for 5 minutes.
Overall I covered 3.4 km in the 22 minutes, and in the 12 minutes running session, I covered ~2.1 km. According to to two separate Cooper analysis sites I was average (but slightly faster than the average speed) or 'Above average'.
Be interesting to repeat it again in 4 weeks when I finish the C25K app.