Skip to content
12-minute Run
12-minute Run
planner calculates how far you can go in a 12-minute run for distance (RFD) benchmark in OTF based on one of the predefined strategies below.
Unlike a normal pacing guide based on a constant speed, this planner gives you the flexibility to have a mix of push, base & all-out during the run.
It has not been announced yet.
The last one was on
7/13/2023
, and it is expected to come again at around 11/27/2023
, based on an average of 137 days
between each 12-minute Run 🏃. (You can find all the data in .)How To Use?
1
First Timer?
Go with the One Pace (aka Set-And-Forget) strategy
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.
One Pace (aka Set-And-Forget)
Run at around your push pace to start, then go all-out at the final minute(s).
Flow
7.5
1.5 minutes
7.5
Estimated distance*:
1.485mi
Copy & Save
Tweet
Progressive Push (Time-based Increment)
Start with an aggressive base pace, bump up the pace every 30 seconds/minute, then go all-out in the final minute(s).
Flow
7.5
0.1
1 minute
12
1 minute
7.5
🍊 #livelifeallout
Estimated distance*:
1.576mi
Copy & Save
Tweet
Push, Base on Repeat
Start with push, then back to base for an active recovery. Repeat until the last minute, where you’ll go all out.
Flow
7.5
2 minutes
7.5
1 minute
7.5
1 minute
Estimated distance*:
1.485mi
Copy & Save
Tweet
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
7.5
1 minute
7.5
1 minute
7.5
0.1
1.5 minutes
12
7.5
1.5 minutes
Estimated distance*:
1.518mi
Copy & Save
Tweet
4-4-3-1
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
7.5
4 minutes
7.5
4 minutes
7.5
3 minutes
7.5
1 minute
Estimated distance*:
1.485mi
Copy & Save
Tweet
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
7.5
2 minutes
0.1
3.5
2 minutes
7.5
🍊 Own today
Estimated distance*:
1.452mi
Copy & Save
Tweet
Your Power Is In Your Push ™️
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
7.5
5.5 minutes
7.5
6 minutes
30 seconds
7.5
Estimated distance*:
1.485mi
Copy & Save
Tweet
Can you beat your peers? 🥇
Filters Reset filters
Reset filters
✅ Runner
Walker
✅ Female
Male
Nonbinary
00
Blank
Analysis
1864
1.384mi
1.05mi
1.2mi
1.381mi
1.55mi
1.71mi
1.8mi
2.023mi
How do you define peers*?
4
35
31
39
3
10
💡 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
and
for details. 💡Feedback? Found a bug?
Last updated on
7/14/2023
Added data from r/orangetheory’s 7/13 benchmark survey.
Want to print your doc?
This is not the way.
This is not the way.
Try clicking the ⋯ next to your doc name or using a keyboard shortcut (
CtrlP
) instead.