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.

When is the next ?
It has not been announced yet.
The last one was on
4/28/2022
, and it is expected to come again at around
9/23/2022
, based on an average of
147 days
between each 12-minute Run 🏃. (You can find all the data in .)

Last updated on
5/3/2022
Added data from r/orangetheory’s 4/28/2022 benchmark survey.

How To Use?
Find a strategy below that fits your style.
Pick your starting pace.
(Optional) Pick how much you want to bump up every 30s/1 minute, or anything else your strategy of choice required.
Look at Estimated distance* to see how far you hit by the end of the benchmark.
Check this
to include a
1
% adjustment to account for tread’s ramp up, machine calibration issue or human error.
(Not sure what it is? Leave it checked ✅, and you can find more context
.)
Figured out a goal? Check out the 💡 Bonus section to see how your target compares with others.

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
2 minutes
, 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 Pace All-The-Way
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


Can you beat your peers? 🥇
Adjust the Filters below to see how your goal / PR compares against your peers*.

Filters
Reset filters
Style:
✅ Runner
Walker
Gender:
✅ Female
Male
Nonbinary
Age:
00
Height:
ft
in
Weight:
lbs
New to OTF (Joined OTF < 6 months ago)?
Benchmark Date:
Blank

Analysis
# data points
4144
Average:
1.4mi
Bottom 10%:
1.07mi
Bottom 25%:
1.22mi
Median:
1.4mi
Top 25%:
1.573mi
Top 10%:
1.724mi
Top 5%:
1.811mi
Top 1%:
2.001mi

How do you define peers*?
Age: Within
4
years
If your age is
35
, then your peers will be between
31
to
39
.
Height: Within
3
inches
If your height is 5’7, then your peers will be between 5’4 to 5’10.
Weight: Within
10
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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