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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.

When is the next

12-minute Run⁠

⁠

It has not been announced yet.

⁠

The last one was on 11/12/2024, and it is expected to come again at around 3/29/2025, based on an average of 137 days between each 12-minute Run 🏃. (You can find all the data in Calendar 🗓 ⁠ .)

⁠

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 time, machine calibration issue or human error.

(Not sure what it is? Leave it checked ✅, and you can find more context

here⁠

Click Copy & Save or Tweet to save/share your strategy & goal.

Check out the Can You Beat Your Peers? 🥇 section below to see how your target compares with others.

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

Start at around your push pace at

7.5

⁠

mph

In the last

1.5 minutes

⁠

, go all-out at

7.5

⁠

mph

Estimated distance*:

1.485mi

⁠

Copy & Save

⁠

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

Start at

7.5

⁠

mph

Bump up the pace by

0.1

⁠

mph every

1 minute

⁠

Cap my max pace at

⁠

mph

At the

1 minute

⁠

, go all-out at

7.5

⁠

mph

⁠

🍊 #livelifeallout

⁠

Estimated distance*:

1.576mi

⁠

Copy & Save

⁠

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

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*:

1.485mi

⁠

Copy & Save

⁠

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

⁠

Don’t go faster than

⁠

mph

Go all-out at

7.5

⁠

mph in the last

1.5 minutes

⁠

Estimated distance*:

1.518mi

⁠

Copy & Save

⁠

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

Start with an aggressive base at

7.5

⁠

mph for

4 minutes

⁠

Transition 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

⁠

Copy & Save

⁠

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

Don’t go slower than

3.5

⁠

mph 🐢

At the last

2 minutes

⁠

, go all-out at

7.5

⁠

mph

⁠

🍊 Own today

⁠

Estimated distance*:

1.452mi

⁠

Copy & Save

⁠

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

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

⁠

Copy & Save

⁠

Analysis: 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

⁠

Biker

⁠

Strider

⁠

Gender:

✅ Female

⁠

Male

⁠

Nonbinary

⁠

Age:

⁠

Height:

⁠

Weight:

⁠

lbs

New to OTF (Joined OTF < 6 months ago)?

⁠

Date:

Blank

⁠

Analysis

# data points

985

⁠

Average:

1.369mi

⁠

Bottom 10%:

1.06mi

⁠

Bottom 25%:

1.19mi

⁠

Median:

1.36mi

⁠

Top 25%:

1.54mi

⁠

Top 10%:

1.706mi

⁠

Top 5%:

1.79mi

⁠

Top 1%:

1.957mi

⁠

How do you define peers*?

Age: Within

4

⁠

years

If your age is

35

⁠

, then your peers will be between

31

⁠

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

💡

OTF Quotes⁠

: Generate motivational quotes from OTF

Ever wonder why the run is 12 minutes? It’s related to Cooper Test to measure VO2 max - See

this⁠

and

this⁠

for details. 💡

⁠

r/orangetheory⁠

Wiki on benchmark

12-minute Run

How To Use?

First Timer?

Strategies

One Pace (aka Set-And-Forget)

Progressive Push (Time-based Increment)

Push, Base on Repeat

Push, Base, Progressive Push then All-Out

4-4-3-1

Time-based Decrement (Slowing Down)

Your Power Is In Your Push ™️

Analysis: Can you beat your peers? 🥇

Filters Reset filters⁠⁠

Analysis

How do you define peers*?

Useful Links

Feedback? Found a bug?

Filters
Reset filters
⁠
⁠