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 is
2 days
away on Thursday,
1/27/2022
. 🔥
Check out
Can You Beat Your Peers*?
below and see what you need to aim for to beat your peers! 🥇

First timers?
Go with either the
Steady
or
Split by Quarters
strategies - Keep it simple, establish your baseline, and crush it on your next one!

Last updated on
1/15/2022
Reduced user friction by changing running style dropdown to buttons.


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


Strategies
🏃‍♂️ Runner or Power Walker?
✅ Runner
Power Walker
🎯 As a
runner
, your goal is
1
mile.


Steady
Run at a steady pace (Something between
base
&
push
, or whatever you’re comfortable with), then go
all-out
in the last 0.2 mile.

Flow
Start at
7.5
mph 👈 This is your tread speed!!
In the last
0.2
mi, go
all-out
at
7.5

💡 Your
all-out
will be ~
1 min 37 secs
long.

Estimated Time*
:
8 mins 5 secs


Split by Quarters
Split the
1
-mi into quarters. Start with your
base
pace, then bump it up 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
0.3
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 31 secs


Base, Progressive Push, then All-Out
Start with
base
, and bump up the 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
Cap my max speed at
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


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


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
Cap my max speed at
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


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
Bump up the pace by
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


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
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
🤩
: Motivational quotes from OTF — ‘cuz we all need that extra push from time to time
Wiki on benchmark
Getting ready for a running race outside of the studio? Check out this
!

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