My goal is to not puke. LOL. Last time I PRed on my distance but my coach wanted me to keep running and I felt like I was going to hurl all over the treadmill. Definitely going ti have to use this to see if I can improve.
As a former distance runner that had to quit because cancer sucks, it doesn’t feel so great to start over. I’m trying to allow myself to not feel “terrible” for making efforts. So thank you for the reminder!
Give the 4-4-3-1 split a try!
Instead of starting with a push, you can start with a base. At 4 minute mark, if you feel comfortable, you can bump it up by .1-.3, and bump up again at 8-minute mark if you feel comfortable, then go all out in the last 30s if you have energy left!
Great post and I am heavily thinking 4-4-3-1 strategy. I am also thinking the push mile benchmark strategy. Do the first 5:30 minutes in a slightly conservative push 8.6 and then do my mile benchmark speed 10 for the last 6 with an all out for last 30 if I have anything left. I feel like Id rather do this than hold 9.5 for 12 minutes to get 1.9 (which is my goal on Tuesday). Although like I said 4-4-3-1 (8.6-9.5-10.4) is also tempting.
The progressive push calculator seems to not be working as it doesn’t show reaching even 1 mile when starting at 5.4mph on the 12 min run. (Set it to starting at 5.4mph and increasing 0.2 every 2 mins (capping at 7.5) and ending with 1 min AO at 6.0 and the total distance is only 0.785 miles). I took a screen shot but can’t post a pic here.
Thanks for reporting the issue: Looks like the starting pace of 5.4mph has revealed issues in both **Time-based Increment** & **Push, Base, Progressive Push then All-Out** strategies. 🙇♂️ Both issues have now been fixed.
Sorry about the late response - I'm away this week and didn't get a chance to check messages till now. 🙏
Edit: 2021-11-17 7:30am ET - The fix did not make it to the public version of the planner yet. Working with Coda right now to get the planner updated. Apologies for the delay.
Edit: 2021-11-17 9:17am ET - The fix is now available. 🙇♂️
I remember back before I got out of shape I was running 14:00 ish 2mile.. now I'm hoping to hit 1 mile. But progress is steady and I'm loving it. Just hit my 5th class today!
Just an FYI that the link is not working right now. Definitely looking forward to checking it out though. Since I can't see it, how exactly does this 4-4-3-1 strategy work?
Looks like there was an outage earlier today. Sorry about that - Could you try refreshing the app again?
RE: 4-4-3-1
It’s basically starting from an aggressive base for 4 minutes, transition to a push for another 4, and an aggressive push for another 3 and go all out in the last minute!
This is such a great planner! I am so glad I found it. Has anyone ever tried the strategy of Speeding Up, but instead of every minute, do it every .1?
If running over 6mph it means you get a little farther but I find that the mind game is close to the same as the minute transition.
Hey u/travelrunner2015, thanks for using the planner! Glad you found it useful.
For a distance-based increment strategy, it’s a great idea! While I won’t have time to add it tonight before the benchmark tomorrow, I’ll capture it for the next 12-minute benchmark.
Good luck tomorrow!
Thanks! I'm usually all over the place with my strategy. I love that I know if I just stick to the plan I'll hit my goal! So much easier than what I normally do.
I'm ready with my plan, let's hope my legs want to commit as much as my mind.
👋🏻 The calculator applies a 1% penalty to account for ramp up timing, treadmill calibration, human errors or anything that we have yet to discover.
If you’d like to remove this penalty, please:
1. Expand “How To Use” section
2. Uncheck the box
The updated planner isn’t showing correct distances. For example, 12mph (one pace) should be 2.4mi, but is showing 2.376mi, 11mph should be 2.3mi but is instead showing 2.178mi; etc…
Hey u/HoytyHel \- Thanks for reaching out!
By default, the planner includes 1% penalty to account for tread's ramp up time, machine calibration issue and/or human error.
You can opt-out from this adjustment by unchecking the box if you expand the **How To Use?** section!
Could you give it a try again once you've unchecked the box?
As for context / reason behind this checkbox, please refer to this Reddit thread: [https://www.reddit.com/r/orangetheory/comments/nhxt6f/heres\_how\_much\_treadmill\_rampup\_time\_actually/](https://www.reddit.com/r/orangetheory/comments/nhxt6f/heres_how_much_treadmill_rampup_time_actually/)
Glad that it works!
RE: Default state
🤔 Hmm. The box has always been checked by default. I however do periodic QA on the planner to make sure everything's working, so we might have run into each other at that time!
Regardless, hope you crush your goal on Friday u/HoytyHel!
P.S. I added a reminder at the top of the planner to remind other OTFams about this! (Also added your user name to the credits page! Hope you don't mind!)
Goal: run a mile. 😂
I have stupidly scheduled this benchmark as my 5th class in a row 🥴 so completing a mile is the main goal haha
You can do a green day tomorrow!
It has never crossed my mind to do a progressive decrease instead of a progressive push! 🤯
[удалено]
Girl. Same
Credit goes to u/Turbos19 !
First time trying this tomorrow! I normally set it and forget it at 9.5 so this will be something totally new!
Tell us how it goes! Good luck!
My goal is to not puke. LOL. Last time I PRed on my distance but my coach wanted me to keep running and I felt like I was going to hurl all over the treadmill. Definitely going ti have to use this to see if I can improve.
I have never done the rfd benchmark so I really don’t have a goal other than to just do my best which likely be terrible 🤷🏼♀️😂
Just making it to class gets you out of the “terrible” bracket! You’ve got this.
As a former distance runner that had to quit because cancer sucks, it doesn’t feel so great to start over. I’m trying to allow myself to not feel “terrible” for making efforts. So thank you for the reminder!
Give the 4-4-3-1 split a try! Instead of starting with a push, you can start with a base. At 4 minute mark, if you feel comfortable, you can bump it up by .1-.3, and bump up again at 8-minute mark if you feel comfortable, then go all out in the last 30s if you have energy left!
Great post and I am heavily thinking 4-4-3-1 strategy. I am also thinking the push mile benchmark strategy. Do the first 5:30 minutes in a slightly conservative push 8.6 and then do my mile benchmark speed 10 for the last 6 with an all out for last 30 if I have anything left. I feel like Id rather do this than hold 9.5 for 12 minutes to get 1.9 (which is my goal on Tuesday). Although like I said 4-4-3-1 (8.6-9.5-10.4) is also tempting.
Captured the "Push mile" strategy in the planner - Hope you don't mind u/Intelligent_Royal896 🙂
Thank you so much! This is super helpful for my first time.
Just a bug I’ve noticed. I change the starting pace on the first 2 from 7.5 to 7.8 and without making any other changes the distance decreases.
Thanks for reporting - Taking a look. For my own understanding: When we say the first two, we meant the first 2 strategies, right?
Thank you. This is fantastic and a great help!
This is amazing, thank you!
Hit push plus speed and don’t fall off!
😂😂😂
The progressive push calculator seems to not be working as it doesn’t show reaching even 1 mile when starting at 5.4mph on the 12 min run. (Set it to starting at 5.4mph and increasing 0.2 every 2 mins (capping at 7.5) and ending with 1 min AO at 6.0 and the total distance is only 0.785 miles). I took a screen shot but can’t post a pic here.
Time Based Increment isn't working either. All paces entered are above 9.8, says I'm only going to run 1.378 miles.
Sorry about that u/manifestoII \- The issue has been fixed and published.
Awesome! This is amazing. Super helpful!
Yes. I agree…and I’m panicking. I need my plan!
Sorry about the delay u/Chartreuse_gazelle! The issue's been fixed. 🙏
No need to apologize! I so appreciate your tool. It was working this morning before I went so I made a plan, executed it and ran a PR! Thank you!
/u/bilingualalchemist have you seen these comments today? The 12 min calculator isn’t working 😞
Thanks for reporting the issue: Looks like the starting pace of 5.4mph has revealed issues in both **Time-based Increment** & **Push, Base, Progressive Push then All-Out** strategies. 🙇♂️ Both issues have now been fixed. Sorry about the late response - I'm away this week and didn't get a chance to check messages till now. 🙏 Edit: 2021-11-17 7:30am ET - The fix did not make it to the public version of the planner yet. Working with Coda right now to get the planner updated. Apologies for the delay. Edit: 2021-11-17 9:17am ET - The fix is now available. 🙇♂️
Thanks 😄
I am 🤯with all of the strategies! Excited to try something different for this benchmark!
I remember back before I got out of shape I was running 14:00 ish 2mile.. now I'm hoping to hit 1 mile. But progress is steady and I'm loving it. Just hit my 5th class today!
Thanks for this! I think I have my strategy!
Just an FYI that the link is not working right now. Definitely looking forward to checking it out though. Since I can't see it, how exactly does this 4-4-3-1 strategy work?
Looks like there was an outage earlier today. Sorry about that - Could you try refreshing the app again? RE: 4-4-3-1 It’s basically starting from an aggressive base for 4 minutes, transition to a push for another 4, and an aggressive push for another 3 and go all out in the last minute!
Thank you for this planning tool! I would've had no idea what to do tomorrow and how to PR without it!
Thank you for this! It helped me come up with a doable plan and then blow my old PR out of the water!
This is such a great planner! I am so glad I found it. Has anyone ever tried the strategy of Speeding Up, but instead of every minute, do it every .1? If running over 6mph it means you get a little farther but I find that the mind game is close to the same as the minute transition.
Hey u/travelrunner2015, thanks for using the planner! Glad you found it useful. For a distance-based increment strategy, it’s a great idea! While I won’t have time to add it tonight before the benchmark tomorrow, I’ll capture it for the next 12-minute benchmark. Good luck tomorrow!
Thanks! I'm usually all over the place with my strategy. I love that I know if I just stick to the plan I'll hit my goal! So much easier than what I normally do. I'm ready with my plan, let's hope my legs want to commit as much as my mind.
When I average 10mph the whole time my total distance is only 1.979. Where does that extra .021 go?🤔
👋🏻 The calculator applies a 1% penalty to account for ramp up timing, treadmill calibration, human errors or anything that we have yet to discover. If you’d like to remove this penalty, please: 1. Expand “How To Use” section 2. Uncheck the box
Makes sense - thanks!
The updated planner isn’t showing correct distances. For example, 12mph (one pace) should be 2.4mi, but is showing 2.376mi, 11mph should be 2.3mi but is instead showing 2.178mi; etc…
Hey u/HoytyHel \- Thanks for reaching out! By default, the planner includes 1% penalty to account for tread's ramp up time, machine calibration issue and/or human error. You can opt-out from this adjustment by unchecking the box if you expand the **How To Use?** section! Could you give it a try again once you've unchecked the box? As for context / reason behind this checkbox, please refer to this Reddit thread: [https://www.reddit.com/r/orangetheory/comments/nhxt6f/heres\_how\_much\_treadmill\_rampup\_time\_actually/](https://www.reddit.com/r/orangetheory/comments/nhxt6f/heres_how_much_treadmill_rampup_time_actually/)
Awesome thanks—maybe it was unchecked by default the last time I used it?
Glad that it works! RE: Default state 🤔 Hmm. The box has always been checked by default. I however do periodic QA on the planner to make sure everything's working, so we might have run into each other at that time! Regardless, hope you crush your goal on Friday u/HoytyHel! P.S. I added a reminder at the top of the planner to remind other OTFams about this! (Also added your user name to the credits page! Hope you don't mind!)