1-mile Run

What does this planner do?

How To Use

Strategies

🏃‍♂️ Running or Power Walking?
✅ Runner
Power Walk
🎯 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
10
mph in the last
0.1
mile 🔥

💡 Your
progressive push
will be ~
1 min 1 sec
long, and your
all-out
will be ~
36 secs
long.

Estimated Time*
:
7 mins 27 secs


Bonus: Can you beat your peers*? 🥇

Find out how your 1-mile run goal/PR compares against your peers* by adjusting the filters below.
Data is collected by
’s voluntary 1-mile benchmark anonymous survey.
Some invalid data/outliers have been removed.
Please keep in mind that the data is
not
representative for the entire OTF population.

How do you define peers*?

Filters
Reset filters

Style (
Required
):
Runner
Gender:
Blank
Age:
00
Height:
ft
in
Weight:
lbs
New to OTF (Joined OTF < 6 months ago)?
Benchmark:
Blank

Analysis

# data points
6395
Average:
8 mins 3 secs
Bottom 25%:
9 mins 3 secs
Median:
7 mins 47 secs
Top 25%:
6 mins 45 secs
Top 10%:
5 mins 55 secs
Top 5%:
5 mins 34 secs
Top 1%:
5 mins


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
!

Credits

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