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!
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
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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
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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
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
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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
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
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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
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
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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
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
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