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 3/7/2024, and it is expected to come again at around 7/24/2024, based on an average of 139 days between each 12-minute Run 🏃. (You can find all the data in Calendar 🗓 .)
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.
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
💡 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
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
Start at
7.5
mph
Bump up the pace by
0.1
mph every
1 minute
Cap my max pace at
12
mph
At the
1 minute
, go all-out at
7.5
mph
🍊 #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
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
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
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
12
mph
Go all-out at
7.5
mph in the last
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
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
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
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
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
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
Tweet
Adjust the Filters below to see how your goal / PR compares against your peers*.
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. 🙏
Ever wonder why the run is 12 minutes? It’s related to Cooper Test to measure VO2 max - See
and
for details. 💡
Last updated on
3/8/2024
Added data from r/orangetheory’s 3/7 benchmark survey
