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 ?
It has not been announced yet.
The last one was on
8/4/2022
, and it is expected to come again at around
1/1/2023
, based on an average of
110 days
between each 1-mile Run 🏃. (You can find all the data in .)

Last updated on
11/2/2022
Added a reminder about the default 1% penalty to account for tread’s ramp up time.
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
1
% 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
.)
Click
Copy & Save
or
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
9
mph

💡 Your all-out will be ~
40 secs
long.
Estimated Time*:
7 mins 57 secs
Copy & Save
Tweet

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
9
mph

💡 Your all-out will be ~
1 min 41 secs
long.
Estimated Time*:
7 mins 40 secs
Copy & Save
Tweet

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
6
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
9
mph

💡 Your all-out will be ~
40 secs
long.
Estimated Time*:
9 mins 13 secs
Copy & Save
Tweet

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
mi
Back to base at
7.5
mph for
0.1
mi
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
Tweet

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
mi
Back to base at
7.5
mph for
0.1
mi
Start a progressive push at
7.5
mph, and increase the pace by
0.1
every
0.1
mi
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
Tweet

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
12
mph
Go all-out in the last
0.1
mi at
9
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 !
Estimated Time*:
7 mins 41 secs
Copy & Save
Tweet

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
9
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 !
Estimated Time*:
8 mins 17 secs
Copy & Save
Tweet

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
9
mph on average.
Max out your all-out at
9
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
Tweet

Can you beat your peers*? 🥇
Adjust the Filters below to see how your goal / PR compares against your peers*.
Filters
Reset filters
Style:
✅ Runner
Walker
Gender:
✅ Female
Male
Nonbinary
Age:
00
Height:
ft
in
Weight:
lbs
New to OTF (Joined OTF < 6 months ago)?
Benchmark:
Blank

Analysis
# data points
401
Average:
8 mins 26 secs
Bottom 25%:
9 mins 21 secs
Median:
8 mins 12 secs
Top 25%:
7 mins 9 secs
Top 10%:
6 mins 33 secs
Top 5%:
6 mins 6 secs
Top 1%:
5 mins 38 secs

How do you define peers*?
Age: Within
3
years
If your age is
35
, then your peers will be between
32
to
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
🤓 : Exports your in-studio workout data as CSV.
Wiki on benchmark
: Motivational quotes from OTF — ‘cuz we all need that extra push from time to time
Feedback? Found a bug?
Leave a comment on .


Want to print your doc?
This is not the way.
Try clicking the ⋯ next to your doc name or using a keyboard shortcut (
CtrlP
) instead.