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
5/17/2022
, and it is expected to come again at around
9/6/2022
, based on an average of
112 days
between each 1-mile Run 🏃. (You can find all the data in .)

Last updated on
6/26/2022
Bump’ed up max pace from 12mph to 15mph.
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 Walker?
✅ Runner
Walker
🎯 As a
runner
, your goal is
1
mile.
Set-It-And-Forget-It a.k.a. Steady
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

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

Filters
Clear
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
5982
Average:
8 mins 32 secs
Bottom 25%:
9 mins 30 secs
Median:
8 mins 15 secs
Top 25%:
7 mins 17 secs
Top 10%:
6 mins 37 secs
Top 5%:
6 mins 16 secs
Top 1%:
5 mins 43 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
🤩 : 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 !
Feedback? Found a bug?
Leave a comment on , or message me on .

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