12-minute Run

⁠

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

,

&

during the run.

⁠

Run with a steady pace, then go

at the final minute(s).

:

⁠

Start with an

pace, bump up the pace every 30 seconds/minute, then go

in the final minute(s).

:

mi

Start with

, then back to

for an active recovery. Repeat until the last minute, where you’ll go

.

:

mi

Start with

, back to

for an active recovery, then bump up the pace every minute. Go

at the end.

:

⁠

Split the benchmark into 4 parts: Start with an

for

, then your

for

, an

for

and finally go

at the

.

:

⁠

Start with an

pace,

the pace by 0.1 mph every 30 seconds or so, then go

in the final minute(s).

:

mi

Start with a

for 5.5 minutes, then bump it up to your

pace for the next 6 minutes. Go

at the last 30 seconds if you have anything left in the tank!

:

⁠