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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!
It has not been announced yet.
The last one was on
8/17/2023
, and it is expected to come again at around 12/7/2023
, based on an average of 112 days
between each 1-mile Run 🏃. (You can find all the data in .)How To Use
1
1
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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 , your goal is mile.
runner
1
Set It And Forget It
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
7.5
0.1
9
💡 Your all-out will be ~long.40 secs
Estimated Time*:
7 mins 57 secs
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Split by Quarters
Split the -mi into quarters. Start with your base pace, then gradually increase the pace by 0.1 - 0.3 every mile. Go all-out to finish the last mile.
1
0.25
0.25
Flow
7.5
0.1
0.25
0.25
9
💡 Your all-out will be ~long.1 min 41 secs
Estimated Time*:
7 mins 40 secs
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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
6
0.1
0.1
7.5
0.1
9
💡 Your all-out will be ~long.40 secs
Estimated Time*:
9 mins 13 secs
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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
7.5
0.2
7.5
0.1
0.1
7.5
💡 Your all-out will be ~long.48 secs
Estimated Time*:
8 mins 5 secs
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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
7.5
0.2
7.5
0.1
7.5
0.1
0.1
7.5
0.2
7.5
💡 Your all-out will be ~long.1 min 37 secs
Estimated Time*:
8 mins 5 secs
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Time-based Increment
Start with base, bump up the pace every minute, and go all-out in the final stretch.
Flow
7.5
0.1
1 minute
12
0.1
9
💡 Your all-out will be ~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 !40 secs
Estimated Time*:
7 mins 41 secs
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Time-based Decrement
Start with an aggressive push, drop the pace every minute, and go all-out in the final stretch.
Flow
7.5
0.1
1 minute
3.5
0.1
9
💡 Your all-out will be ~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 !40 secs
Estimated Time*:
8 mins 17 secs
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Split by Quarters II: Push, Aggressive Push then All-out
Split the -mi into quarters. Start with a push pace, then bump it up by 0.3 - 0.5 every mile. In the last mile, keep pushing by pumping it up every couple of seconds if you feel good. In the last mile, wrap up the benchmark with an all-out.
1
0.25
0.25
0.1
🧠 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
7.5
0.3
0.25
0.25
9
9
0.1
💡 Your progressive push will be ~long, and your all-out will be ~1 min 1 seclong.40 secs
Estimated Time*:
7 mins 31 secs
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Can you beat your peers*? 🥇
Adjust the Filters below to see how your goal / PR compares against your peers*.
How do you define peers*?
3
35
32
38
3
7.5
💡 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
Feedback? Found a bug?
Last updated on
8/18/2023
Added data from r/orangetheory’s 8/17 benchmark survey.
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