12-minute Run

What does this planner do?

How To Use?

Strategies

Steady, then All-Out

Run with a steady pace, then go
all-out
at the final minute(s).

Flow
Start at a steady pace at
7.5
mph 👈 This is your tread speed!
In the last
1.5 minutes
, go
all-out
at
7.5
mph


Estimated
distance*
:
1.485mi


Time-based Increment (Speeding up)

Start with an
aggressive base
pace, bump up the pace every 30 seconds/minute, then go
all-out
in the final minute(s).

Flow
Start at
7.5
mph
Bump up the pace by
0.1
mph every
1 minute
Cap my max pace at
7.5
mph
At the
1 minute
, go
all-out
at
7.5
mph


🍊 #livelifeallout

Estimated
distance*
:
1.485
mi


Push, Base, Repeat then All-Out

Start with
push
, then back to
base
for an active recovery. Repeat until the last minute, where you’ll go
all out
.

Flow
Start with
push
at
7.5
mph for
2 minutes
Back to
base
at
7.5
mph for
1 minute
Repeat
Go
all-out
at
7.5
mph in the last
1 minute

Estimated
distance*
:
1.485
mi


Push, Base, Progressive Push then All-Out

Start with
push
, back to
base
for an active recovery, then bump up the pace every minute. Go
all out
at the end.

Flow
Start with
push
at
7.5
mph for
1 minute
Back to
base
at
7.5
mph for
1 minute
as active recovery
Start a
progressive push
from
7.5
mph
Bump up the pace by
0.1
mph every
1.5 minutes
Cap my max pace at
7.5
mph
Go
all-out
at
7.5
mph in the last
1.5 minutes

Estimated
distance*
:
1.485mi


4-4-3-1 Split

Split the benchmark into 4 parts: Start with an
aggressive base
for
4 minutes
, then your
push
for
4 minutes
, an
aggressive
push
for
3 minutes
and finally go
all out
at the
last minute
.

Flow
Start with an
aggressive base
at
7.5
mph for
4 minutes
Back to a
push
at
7.5
mph for
4 minutes
Bump to an
aggressive push
from
7.5
mph for
3 minutes
Go
all-out
at
7.5
mph in the last
1 minute

Estimated
distance*
:
1.485mi


Time-based Decrement (Slowing Down)

Start with an
aggressive push
pace,
drop
the pace by 0.1 mph every 30 seconds or so, then go
all-out
in the final minute(s).

Flow
Start with an
aggressive push
7.5
mph
Every
30 seconds
, drop the pace by
0.1
mph
Min Pace: Don’t go slower than
7.5
mph
At the last
2 minutes
, go
all-out
at
7.5
mph

🍊 Own today
Estimated
distance*
:
1.485
mi


Push Mile

Start with a
conservative push
for 5.5 minutes, then bump it up to your
push
pace for the next 6 minutes. Go
all-out
at the last 30 seconds if you have anything left in the tank!

Flow
Start with an
aggressive push
7.5
mph for
5.5 minutes
Bump up to
push
7.5
mph for
6 minutes
At the last
30 seconds
, go
all-out
at
7.5
mph
Estimated
distance*
:
1.485mi


Bonus 🥇:
benchmark survey result analysis

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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