OTF Planner

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1-mile Run

⁠

1-mile Run⁠

planner estimates how long it’ll take to CRUSH your mile run benchmark based on a set of predefined strategies - Unlike the official pace chart, it allows you to have a mix of push, base & all-out during your run!

When is the next

1-mile Run⁠

⁠

It has not been announced yet.

⁠

The last one was on 5/17/2023⁠ , and it is expected to come again at around 9/8/2023⁠ , based on an average of 114 days⁠ between each 1-mile Run 🏃. (You can find all the data in Calendar 🗓⁠ .)

⁠

Last updated on

5/21/2023

⁠

Added data from r/orangetheory’s 5/17 benchmark survey.

⁠

How To Use

Pick your tread group: Runner or Power Walker 💨

Find a strategy below that fits your style

Set your pace & any other additional info your strategy requires

Check out the 💡 : It’ll tell you how long you’ll be running at your all-out based on your pace & distance.

Look at Estimate time* to see how long it’ll take you to complete your

1

⁠

-mile benchmark.

Check this

⁠

to include a

⁠

% adjustment to account for tread’s ramp up time, machine calibration issue or human error.

(Not sure what it is? Leave it checked ✅, and you can find more context

here⁠

Click

Copy & Save

⁠

Tweet

⁠

to save/share your strategy & goal.

Want to know how your goal compare against your peers? Check out the Can you beat your peers? 🥇 section at the bottom!

First Timer?

Go with the One Pace (aka Set-And-Forget) or Split by Quarters strategies.

Strategies

💡 By default, the planner includes a 1% penalty to the distance to account for tread’s ramp-up time, etc. See How To Use? above to turn off/adjust the penalty as desire.

🏃‍♂️ Runner or Walker?

✅ Runner

⁠

Walker

⁠

🎯 As a

runner

⁠

, your goal is

1

⁠

mile.

One Pace (aka Set-And-Forget)

Set the pace in the beginning, maintain it till the end of the run and go all-out in the last 0.1+ mile (If you have anything left in the tank!)

Flow

Start at

7.5

⁠

mph 👈 This is your tread speed!!

In the last

0.1

⁠

mi, go all-out at

⁠

mph

💡 Your all-out will be ~

40 secs

⁠

long.

Estimated Time*:

7 mins 57 secs

⁠

Copy & Save

⁠

Split by Quarters

Split the

1

⁠

-mi into quarters. Start with your base pace, then gradually increase the pace by 0.1 - 0.3 every

0.25

⁠

mile. Go all-out to finish the last

0.25

⁠

mile.

Flow

Start with base at

7.5

⁠

mph

Bump up the pace by

0.1

⁠

mph every

0.25

⁠

mile.

In the last

0.25

⁠

mile, go all-out at

⁠

mph

💡 Your all-out will be ~

1 min 41 secs

⁠

long.

Estimated Time*:

7 mins 40 secs

⁠

Copy & Save

⁠

Base, Progressive Push, then All-Out

Start with base, and gradually bump up your pace every 0.1+ mile. In the last 0.1+ mile, go all-out to finish.

Flow

Start with base at

⁠

mph

Every

0.1

⁠

mi, bump up the pace by

0.1

⁠

mph

Don’t go faster than

7.5

⁠

mph

In the last

0.1

⁠

mi, go all-out at

⁠

mph

💡 Your all-out will be ~

40 secs

⁠

long.

Estimated Time*:

9 mins 13 secs

⁠

Copy & Save

⁠

Push, Base, Repeat then All-Out

Start with a push for 0.2 mile, then back to base for 0.1 mile. Repeat until the last 0.2 mile, then go all-out to finish.

Flow

Start with push at

7.5

⁠

mph for

0.2

⁠

Back to base at

7.5

⁠

mph for

0.1

⁠

Repeat

Go all-out in the last

0.1

⁠

mi at

7.5

⁠

mph

💡 Your all-out will be ~

48 secs

⁠

long.

Estimated Time*:

8 mins 5 secs

⁠

Copy & Save

⁠

Push, Base, Progressive Push then All-Out

Start with a push, back to base for an active recovery, then transition to a progressive push by picking up the pace by 0.1 - 0.3 every 0.1 mile. Go all-out to finish.

Flow

Start with push at

7.5

⁠

mph for

0.2

⁠

Back to base at

7.5

⁠

mph for

0.1

⁠

Start a progressive push at

7.5

⁠

mph, and increase the pace by

0.1

⁠

every

0.1

⁠

Don’t go faster than

7.5

⁠

mph

Go all-out in the last

0.2

⁠

mi at

7.5

⁠

mph

💡 Your all-out will be ~

1 min 37 secs

⁠

long.

Estimated Time*:

8 mins 5 secs

⁠

Copy & Save

⁠

Time-based Increment

Start with base, bump up the pace every minute, and go all-out in the final stretch.

Flow

Start with base at

7.5

⁠

mph.

Add

0.1

⁠

every

1 minute

⁠

Don’t go faster than

⁠

mph

Go all-out in the last

0.1

⁠

mi at

⁠

mph

💡 Your all-out will be ~

40 secs

⁠

long. 🙏 This is a recently added strategy - If the estimated time is too good to be true, please share your pace info by clicking the Copy & Save button below, and let me know via

Reddit⁠

Estimated Time*:

7 mins 41 secs

⁠

Copy & Save

⁠

Time-based Decrement

Start with an aggressive push, drop the pace every minute, and go all-out in the final stretch.

Flow

Start with push at

7.5

⁠

mph.

Drop

0.1

⁠

every

1 minute

⁠

Don’t go slower than

3.5

⁠

mph

Go all-out in the last

0.1

⁠

mi at

⁠

mph

💡 Your all-out will be ~

40 secs

⁠

long. 🙏 This is a recently added strategy - If the estimated time is too good to be true, please share your pace info by clicking the Copy & Save button below, and let me know via

Reddit⁠

Estimated Time*:

8 mins 17 secs

⁠

Copy & Save

⁠

Split by Quarters II: Push, Aggressive Push then All-out

Split the

1

⁠

-mi into quarters. Start with a push pace, then bump it up by 0.3 - 0.5 every

0.25

⁠

mile. In the last

0.25

⁠

mile, keep pushing by pumping it up every couple of seconds if you feel good. In the last

0.1

⁠

mile, wrap up the benchmark with an all-out.

🧠 This strategy is not as precise as other strategies - YMMV depend on how on you feel on the day of the benchmark.

Moreover, this strategy may not be best fit for Power Walkers, as it’s a bit complex. 🙏

Flow

Start with push at

7.5

⁠

mph

Add

0.3

⁠

mph every

0.25

⁠

mile.

In the last

0.25

⁠

mile, go progressive push at

⁠

mph on average.

Max out your all-out at

⁠

mph in the last

0.1

⁠

mile 🔥

💡 Your progressive push will be ~

1 min 1 sec

⁠

long, and your all-out will be ~

40 secs

⁠

long.

Estimated Time*:

7 mins 31 secs

⁠

Copy & Save

⁠

Can you beat your peers*? 🥇

Adjust the Filters below to see how your goal / PR compares against your peers*.

How do you define peers*?

Age: Within

3

⁠

years

If your age is

35

⁠

, then your peers will be between

32

⁠

38

⁠

Height: Within

3

⁠

inches

If your height is 5’7, then your peers will be between 5’5 to 5’9.

Weight: Within

7.5

⁠

lbs

💡 Please note that there are quite a few data points missing critical demographics data.

When applying filters, those data points will be dropped to ensure you’re only comparing against your true peers. 🙏

Useful Links

🤓

OTF: Workout Data Export⁠

: Exports your in-studio workout data as CSV.

⁠

r/orangetheory⁠

Wiki on benchmark

⁠

otfquotes.com⁠

: Motivational quotes from OTF — ‘cuz we all need that extra push from time to time

Feeling generous?

You can buy me coffee! ☕️⁠

Feedback? Found a bug?