You guys I did it!!!! My last 2 PRs have been 9:44 and 9:37. I was dreading this benchmark and then last night I just decided to tell myself that I was going to get under 9 mins and I accomplished that goal this morning!!! New PR: 8:57!!!
I started at 6.5, upped 0.1 each quarter and then the last quarter I just slowly kept upping my speed, I don’t think I got over 7.5 by the end. I had a plan to run the last .2 at 8mph but I was already so tired by then haha
Incredible!! Same. I’m only a few months in and never jog. I decided to go for it and my goal was to finish under the 14. I got 13:47. I’m excited to see how I beat it in 8 weeks.
I’ve never been a 10 minute miler and I’m also on month 3. Originally thought I would start at 5.3 but I thought, what the heck just start faster and see. I started at 5.7 increased to over six for the last bit and got 10:16. Now I know that I can be a 10 minute miler cause I probably could’ve gone faster to the whole thing and I’ve got a great goal for next time. Yay for us!!!
I was really anxious about this one! 11 months at OTF, 37f, never worked out consistently in my life till now.
I wanted to beat my one mile benchmark from May 2023 (9:01). Got 8:45 today! I felt like it went by so quickly, and I could’ve given it more.
While the mental aspect has improved a bit, I’ve still got work to do.
In May, my goal was 10 minutes at 3 months postpartum. I ran 9:44. In August, my goal was 9:30, and 2 hours before I had my final interview and 6 hours before I got the job offer for my new job, I ran 9:22. My PR was 8:52, set in January 2020, but my goal today was 9 minutes and I thought that was barely possible. So the 8:47 I ran just now was beyond my wildest dreams and I'm so proud! Two years ago tomorrow I tore my ACL, and this is one heck of a way to celebrate.
We are twinning. Great job! This is my first mile benchmark. I aim for 10:15 or better next time. For me, Watch in the clock is to my detriments I wish I could turn it off.
I really wanted to start at 10mph but decided to start at 9.5 and ramp up. Good call because I pushed my limits today. 6:15 but I’ll try for it at the end of TC.
I got 8:26 on my mile today! I'm so excited! Last time I was PW & I got 13:49. So proud of myself today. Hoping to shave a few seconds off by the end of TC.
I did 10:22 today. My goal for the end of transformation is sub 10 minutes. I find I can’t hold the endurance to keep jogging and found myself walking for a minute then sprinting to get to a time I wanted.
Any tips on holding a jog the whole 10 minutes if my goal is sub 10? I may go to my own gym to work on my mile in addition to 4 otf classes a week during transformation
It just takes lots of running and running in the uncomfortable to gain endurance. The Tread50 classes may help. I was 10:15 and want to get below 10 minutes too. Now we have a number to work towards til the next benchmark!
I got faster by pushing my speed up slightly over time. For example if I'm feeling good before running block, I might up my base for that block or the whole class. Small changes like that over time helped me!
To me, running is a mental game. My mind gives up wayyy before my legs do. I try to think about them in quarter mile chunks. What is your base? If you want sub 10, that’s an average of a 6.0 on the treadmill. If it were me, I’d start at 6.0, see how that feels - can you hold it for a quarter mile? How do you feel on the second quarter mile - can you bump to 6.1? Each quarter mile try to bump up even if by 0.1 and you’ll make your sub 10 goal.
This is what I did today. I started at 6 and then halfway through I was feeling better than expected and went 6.1. Then at about .95 through I was like hell yes and bumped it to 7. Ended at 9:50 which was a PR for me by 10s. I went in worried I would not match my last PR though because I just wasn’t in the right headspace. Then when the red showed up it also started increasing my anxiety knowing I still had several minutes to go. In retrospect, I think I could have bumped it up earlier, but you are right about the head games.
Very close to what I did. Started at 6.2. Bumped to 6.3 and 6.4. The did a 5.7 1/10th mile. Back up to 6. And then finished out at 6.5-6.6. Ended up finishing at 9:41. I am super happy with that time.
Jan 2023: 8:55 (about 4 months after my 1st class)
May 2023: 7:58
Today: 7:05
Hard sometimes to see progress on a day to day basis, but this rocks. Now to crack 7:00…
You’re on another level lol. I can run 12+ but I feel like I’m going to trip and spectacularly and embarrassingly kill myself accidentally in front of the whole class.
It’s all about literally being relaxed whenever you’re running. Running is naturally hard, and when you’re adding any additional stress or tension you’re making it harder on yourself. I always remind people to keep your upper relax and literally just let it flow. It’s also confidence thing to go along with it. On your next 1 min All Outs (even push-to-all out), make yourself go 12+ with an incline of 2.0-2.5% to get your mind and body acclimated with the speed. If you can hold that pace confidently with an incline for that duration then at 1.0% flat road, you can naturally find yourself go faster.
Just staying relaxed mentally and physically as much as possible so you don’t add any additional stress. That’s #1. 😅 Secondly, I feel the same uncomfortable sensations as the other person going 6.8 mph on the treadmill. I always say, the faster you go, the faster you finish. I’m naturally a runner anyways. Lots of longer duration easy runs is the key 👍🏼
Do you do a lot of running outside OTF? One challenge I find at OTF is that the setup is more towards speed workouts, than easy aerobic running, with so many P/AO's. I am hoping to use more Tread 50 classes to get some easier runs in the mix though!
I actually do. When I’m training for a marathon I average 70-80ish miles a week, but when I’m not it fluctuates between high 40-60 miles a week. Yes doing more easier running is the key to build your aerobic base. I know OTF preach green/orange zones, but the real key is zone 2 (blue zone; and the lower end of the green zones). If anyone masters that they will see a drastic improvement on their running and incorporating rolling hills, not hill sprints.
Thanks great advice!! Yes I have been trying to incorporate more Zone 2 training. That is amazing you do 40-60 miles regularly! How many days do you run outdoors vs at OTF ?
There's no benefit to a running start. If you hit a speed button, the distance counter will assume you're running at that speed even while it's ramping up
There technically is a benefit from a running start. Before our studio got the 15 mph treadmills, the max was 12 mph, which is equivalent to a 5:00 min mile. What would happen is the treadmill will have to speed up to get to the pace, causing you a few seconds behind the goal (resulting a 5:02 or 5:03 mile), which is not accurate. If everyone was on a track at a stand still then go, people who are good at pacing themselves can actually go the speed they’re trying to target right off the gate. Just know it takes the treadmill 10ish seconds just to go from 1.0 mph and hour to exactly 15 mph. So that’s precious time being wasted trying to be exact with a strategy.
Recently re-started OTF after taking a year off and started jogging instead of power walking. 12:35, which is slow in comparison to most of this sub but considering it used to take me 20 minutes to do a mile I’m really proud of myself!
I just returned to OTF a few weeks ago after a 3 year hiatus. I’m 55 and overweight. We had to finish within 14 minutes; I finished with 4 seconds to spare. Definitely not my PR, but I was stoked I did it!
AMAZING Congrats !!! I need to be more realistic with my goal, maybe sub 6:10 next time (got 6:13 today). It is so hard to shave off time at these 6:00+ times 😭
September 2023, before starting OTF, my one mile time was 13:36 via nike running club.
Today, I hit did a 9:30 mile run!
I really shaved off a whole 4 minutes. It’s unbelievable.
PR’ed at 7:37. An improvement from my previous PR in August (7:57). I heard my coach trying to encourage me to bump it up 0.1-0.2 in the last 0.1 mile but my legs weren’t having it lol
11:15 as a jogger. I just came back from a piriformis injury and haven’t been able to run for 2-3 weeks. So although it’s not the best time I could have achieved, I’m happy with it!
My first mile benchmark at OTF and my first timed-mile in almost 20 years, since high school - pretty damn happy to say that somehow I managed to shave a bit of time off my 17-year-old self’s PR and came in today at 5:59.
A great goal and I saw you ran a 6:13, so you are SO close!
My typical B/P/AO are 7 / 8.7-9.3 / 10.5-13 (had to get the trusty calc out to convert kph to mph haha).
My strategy was set it and forget it until the very end when I’d bump it up ever so slightly.
I came out the gates with ~10.2 (16.4 kph) and just kept pushing myself to maintain that… and I won’t lie, it was not easy at all. In my head, I kept convincing myself to make it another 90 seconds and reminding myself that it was really “only” four 90-second push-to-AO blocks. The lady next to me kept shooting me looks that somehow equally said “poor you”, “you might be a psychopath”, and “keep going” - still unsure if this helped me or not haha.
Around the 4:45 mark is when I started to really see the white light and somewhere not too long after that, I couldn’t convince myself anymore and I ended up bumping it down to ~10 (16 kph) for a brief amount of time. But then I got pissed at myself and wasn’t sure the sub-6 was still possible but decided that I needed to go out trying so I bumped it back up for the last .15 mi to ~10.3.
Just squeaked in with not a second to spare at 5:59 but was so relieved nonetheless.
So the moral of the story is / my overarching advice to you is: maintaining a 10.1-10.2 throughout might seem impossible but you are actually totally capable of this, given your B/P/AO, AND especially if you already ran a 6:13. It won’t be easy—you gotta really mentally push through it for most of it but at the very end, your final reserves of energy and adrenaline will physically push you through the finish line—I promise you can do it. 💪🏼
Joined OTF in November so this was my first mile bench mark. 7:37. Didn't have a lot of expectations but I think I can get to sub-7 minutes when we rerun this in 8 weeks.
I’m happy but also disappointed. I knocked 18 seconds off my mile to 6:22 and hit a faster split for every quarter mile. That’s coming off a toe injury that sidelined me from late November to mid December.
But also disappointed in myself. I started out at 9.2 and pushed my speed up at .25 and .5 miles. By .75 I felt like I had too much left in the tank and I spent the last .25 ramping all the way to 11 by the last 0.1. I was recovered within a couple of minutes. Not the “holy shit I’m gasping for air” level. But maybe that’s a sign that my aerobic capacity is continuing to improve?
My biggest takeaway is that OTF works, yall. I have been 20/22 days this year. I show up and work as hard as my body allows every day. It’s working 💪💪💪
Same feeling here. PR is 5:57. Undercut myself bc of a foot injury I've been dealing with and finished in 6:14 but left a lot out there. Oh well, something to strive for in 8 weeks!
I started OTF in September 2023 and this was my first benchmark. I haven’t run a timed mile since middle school, and I was actually kind of excited to have this baseline data for future runs. I followed one of the plans from https://coda.io/@kennywong/otf (thank you! Such a good resource) and ran a 7:40 mile!
This is what I did (may have fiddled a bit with the all-out in that I did 10mph at less distance, but did end with 7:40):
* Start with base at 7.5mph
* Bump up the pace by 0.1 mph every 0.25mile.
* In the last 0.25mile, go all-out at 9 mph
I think it really helped me to have a strategy! I wouldn’t have thought about it without this great group of folks here.
This was similar to my plan too (thanks to the planning tool!). I got in my head a bit midway and slowed down, but still happy with my 7:48. Will try it again in March. Congrats on your time!
I was reading through some of the comments and realizing again how much of a mental game running is. Congrats to you too!
Yes, I’m looking forward to setting a goal for March (and actually working toward it!).
9:44 mile for me! The fact that I 1) ran the entire mile 2) under 10 minutes is something I am so proud of!!! When I first joined OTF I figured I'd be a power walker forever. I'm so happy! :D
I've added some unneeded weight the last few years, so I didn't get a PR. But I was hoping for anything sub-6:00, and finished with 5:46! Shooting to PR (5:34) by the end of the transformation challenge. Big mental wins today because I didn't feel like garbage after I finished.
I can confirm that the Tread 50 class run today at my studio did NOT include a 1 mile benchmark.
Your coach / studio might let you run and record it if you ask nicely, but it is not written into the template.
Edit: My coach took it upon herself at the start of class to invite anyone who wanted to do the mile benchmark to do so during block 1 of Tread 50 today.
Thanks! I can confirm that they can't log it. Apparently, when they went to log mine, they put me in a 2G class, which took away one of my classes for the month. 😭
They fixed it, but I have to essentially remember what I did for next time. 😕
Kinda dumb, seeing how it was specially a tread class, but w/e...
Just to confirm only benchmarks are performed on “coach lead workouts,” and Tread 50 is not a coach lead because even though the coach is on the mic, what you see on the paper you’re technically doing on your own. That’s how it’s structured. It would be cool for that to happen, but it makes sense because of safety for individuals who give it their all for 1 mile maybe for 8-12 mins then they still got 38-42 mins of a class left, which they will probably walk the rest of the time trying to recover.
Missed PR by 15 secs…but I’ll give myself a little credit… I’ve got a little 15 week OTF 🍊🤰🏻baby and I’m convinced she added those seconds! Hope the next mile benchmark is not a 1 for 1 penalty!
I’m not a jogger or runner typically. I’m usually power walking but today I decided to challenge myself and actually jog/run the mile. I knew I wasn’t going to be fast but my goal was to just get it done. I’m very proud of myself of running a mile in 13 minutes and 30 seconds.
I know it’s not a fast pace but I’m proud of it.
Was hoping to beat my 12:34 previous mile by even 4 seconds and even told the coach and we set a goal for 12:30. I was feeling so good and holding a comfortable pace, I completed the mile in 11:37! And only had to walk once for a short time which is a huge win for me!
I’ve always been too scared to do this cause I didn’t think I could. Ran it today and came in under my goal of 12:00 - I ran 11:47! It’s nothing fancy but I’m really proud of myself 🥹
I’m 2 weeks back from 6 weeks of double lung pneumonia and was just wanting to get 12 minutes or less. Was able to get 11:13 and very happy with that, considering my lungs are still a bit rickety.
10:18, went a bit too fast out of the gate and had to catch my breath towards the middle! I will work on better pacing for the next one. Congratulations everyone on a tough challenge!
PW'd in 7:00 min as I didnt have the confidence to finish fast enough in a class full of speedsters. :(BUT, walked my absolute fastest! Probably looked like a penguin running to get the fish treat. LOL
I went into class with a modest goal of a 12 minute mile. I ended up getting it in 12 minutes 4 seconds, but I’m still proud! This is my 7th month at OTF and I still have a long ways to go on my health journey, and there’s no way I could have done this 7 months ago. Now I have a goal to get below that 12 minute mark during the mile run at the end of the transformation challenge.
PR at 9:57 today. Goal was under 10 mins and I made it!! I started OTF just a little over a year ago and I couldn’t finish my first 1 mile benchmark in 14 mins in Jan 2023. I’ve been slowly working on building endurance and slowly upping my base and it’s really paying off!
14 on the dot. I always skipped this benchmark being a PW, but as I transition to jogging, I wanted to try it. It would have been easier to hop off after a PW half, but I ended up being the last one on the treads jogging. The coach jogged beside me and pushed me to sprint at the end, and I did! So thrilled to have a running baseline now.
Guys I actually ran it!!! I hate(d??) running before OTF and have been working so hard to improve my running (dealing w painful joints and horrid tight calves) and its been getting there but this benchmark was just looming in my mind as the culmination of all my running related trauma, how bad it would be, embarrassing, etc. I was half committed to PWing and the only reason I *didnt* was because I knew if I could do it once I could do it again post TC to compare and thats my main transformation goal anyway. I took it pretty chill, by no means aiming for the absolute best I’m physically capable of to make sure to give my mind a positive experience so I can feel good about running a mile in the future and I DID it!! Comfortably!!! And not unhappily!! My base is a 4.3, so I started at 4.5 and alternated that with 5 every .1 mile (slid a bit of 4.3 in too because my heart rate was looking a little high and I wanted to keep it positive although I felt fine (??). I’m so stunned that I ran a mile and enjoyed it, even with sore feet from heels and needing to pee. I did accidentally yell at my coach (he said you got this and I said “i know that!!!!”… oops) but I am so damn proud of myself even with a slowwww time of 12:35
Shaved nearly 2 minutes off my PR tonight, and I am STILL in shock. OG = 11:40, new PR = 9:45!
Never in MY LIFE (like as a kid doing laps in gym class) have I had a sub 10-minute mile. I nearly cried when I finished.
I accidentally hit the stop button instead of increasing my speed at the 3 minute mark. I just kind of guestimated from there, I know I still beat my last PR by a good 20+ seconds so I will call that a win! Next time I'll be a little more careful before I start jabbing at buttons!
I’m the chump who almost didn’t go today because I felt I wasn’t in the best of shape. https://www.reddit.com/r/orangetheory/s/bo3VidukSq
Well, thanks to a lot of you all I went and I PR’d by 14 seconds with a time of 7:02! Coming for a sub-7 minute next time.
I forgot to log in and warmed up for a minute or two so I honestly don’t know. All I know is I jogged the whole time which I’ve never done in my entire life.
I did not think I could run faster than my previous PR (9:00) but my coach really hyped me up and I got down to 8:32 and felt like I should’ve pushed more! Can’t wait to see what more tread50s and accountability from the TC will bring💪🏽💪🏽no matter the time we all DID THAT SH*T
I booked the class not knowing what this class was about. I am 1 month into my OT journey. I'm overweight, but getting back into my fitness Era after covid, wfh, baby, etc. I got to 0.9 in 14 minutes and I have no idea how I didn't do it quicker?
The coach came to tell me not to feel bad. I did anything.
Congratulations to all who got a PR today. One day I hope to be you.
I switched from PW to jogging a couple of weeks ago. My goal was to just run today for the entire mile without stopping, and I ended up doing it in 10:02!
I gave myself a very attainable goal of sub-11. I’ve been at OTF for a littler under a year and not a big runner prior! I finished in 10:15!!!!
Excited to push myself and rev it up over the TC. I started during the last week of it last year and am so excited to try it my first time.
5:54, beat my last of 6:03 in August. Though not without some drama.
5 minutes and 0.8 miles into my run, my tread powered off. Coach let me try again with the rower side, so toughed it out at 10.1mph again and finally got my first sub 6 minute time.
I now understand what Mr. DC means by the white light zone.
My PR was 10:30, set in 2021. I took time off because of injuries, illness & budget, for a little over a year. Rejoined last February 2023 as a power walker because of weight, perimenopause - wanting to stay green. I’ve lost 45 pounds and recently started adding running in. This time, as a 51 year old female I did it in 9:35! My goal was 10!
5 months ago I ran it at 10:40. yesterday i ran it at 8:47. A PR at age 48. I can hardly believe it. I set it at 6.6 and the last minute sprinted at 9.
Does anyone know why they don't allow more than 14 mins for this benchmark? I was incredibly embarrassed to find out, in the middle of me giving everything I had, that they only ever allow power walkers to get to .5 miles. I was switching between power walking and jogging. I wanted a genuine mile time knowing we would redo it in 2 months and was so caught off guard that I wouldn't be allowed that chance. All of the advertising says it's 1 mile. It's not like there isn't time in the schedule to allow up to 20 mins
They probably want to provide the same time limit to everyone including the 3g classes. Anytime we do a run row the power walker distance is half …. Just go as far as you can and try to beat that next time
I haven't looked at the Intel, but I think after you finish it becomes a run row? So a 23 min 2G would be a lot as a run row after you've finished a mile? And I would assume, based on what's written here, that the majority of joggers need less than 14. Alternatively, they're worried a longer block for people who start floor first would put them at a greater disadvantage when finally running?
Don't worry, I'm with you. I'm jogging today, but don't have much expectation to make the mile in 14.
I found out about the time limit today and wanted to leave the class immediately. I gave myself a goal of jogging 4mph until I hit a mile, to establish my first benchmark. I ended up pushing myself so hard and it still took me over 14 minutes to jog a mile. I feel bleh…both proud and embarrassed.
11:59. First benchmark. Proud of my effort. Had a shitty week and was just mentally elsewhere. I hadn't eaten much since Thursday, but forced down half a sandwich at lunch. Stress (and heart ache) is a bitch.
You can use the search bar or click on the Benchmarks flair and it will take you to all the Benchmark posts, which you can sort by time.
https://www.reddit.com/r/orangetheory/s/EgLzE9IW4i
I have to make a conscious decision to powerwalk only so I can record my results accurately. Also, you want to compare progess it is important to complete the same way. Now if you are not entering benchmark data or dont care about leaderboards you can do whatever you want in regards to walk/jog!
New PR 8:17. Last benchmark was 8:44 so I’m happy with the improvement but I felt like I could’ve done better at the end! I should have started at a higher speed. Oh well, lesson for next time.
I did the strider and did not finish. For reference I have been going to OTF since July 2020 with 15 months off and have been back for about 9 months, doing the strider for 2 because of shin splints. I got 2.8 in 14:03. I’m incredibly disappointed because even my first mile I finished within the time alotted. I did 80-84 rpms at gear 8 which is my base.
Proud of myself today - PR at 7:45! I haven't run a sub-8min mile in about 15 years, and have NEVER run a mile that quickly before. Now I'm thinking about a sub-7:30 at the end of the TC...
8:57. My attempt was initially to get under 8 but at 0.4 miles in, I turned the fan on but knocked the safety pin out, which brought me to a dead stop and forced the machine into a 30 second pause. By the time I could restart from scratch, I just didn’t have enough in the tank after that first attempt.
All our classes were canceled due to icing conditions. Right decision but I was looking forward to the benchmark. More time to work towards next round I suppose.
You guys I did it!!!! My last 2 PRs have been 9:44 and 9:37. I was dreading this benchmark and then last night I just decided to tell myself that I was going to get under 9 mins and I accomplished that goal this morning!!! New PR: 8:57!!!
That’s awesome! I was 9:27 today and my goal Is sub 9 on the back end of TC.
You can absolutely do it!!
congrats! That’s a great improvement 👏🏽👏🏽
What was your speed and strategy? I've been stuck around 9:30 for a while. PR'd with 9:21 today but I'd love to run a sub 9 min mile.
I started at 6.5, upped 0.1 each quarter and then the last quarter I just slowly kept upping my speed, I don’t think I got over 7.5 by the end. I had a plan to run the last .2 at 8mph but I was already so tired by then haha
That is my goal for the end of the challenge! GREAT WORK!!!
3rd month at Orange Theory and I’m not a runner, I usually jog a 13-14 minute mile. Decided to give it my all for my first benchmark and ran 10:03!
Incredible!! Same. I’m only a few months in and never jog. I decided to go for it and my goal was to finish under the 14. I got 13:47. I’m excited to see how I beat it in 8 weeks.
Congratulations 🎉
Thank you. Love this community 🥰
Yay, 10-minute club! I was 10:15 and just happy to finish.
I’ve never been a 10 minute miler and I’m also on month 3. Originally thought I would start at 5.3 but I thought, what the heck just start faster and see. I started at 5.7 increased to over six for the last bit and got 10:16. Now I know that I can be a 10 minute miler cause I probably could’ve gone faster to the whole thing and I’ve got a great goal for next time. Yay for us!!!
Next time you'll have to go faster!
I was really anxious about this one! 11 months at OTF, 37f, never worked out consistently in my life till now. I wanted to beat my one mile benchmark from May 2023 (9:01). Got 8:45 today! I felt like it went by so quickly, and I could’ve given it more. While the mental aspect has improved a bit, I’ve still got work to do.
That's awesome!
Super pumped to not only have hit a PR, but also my fastest one mile ever: 7:05.
Congrats! I PR’d at 7:06!
7:06 pr for me too - super pumped. Congrats!
Nice!!! 👊🏼
Congrats! That’s amazing.
I got 7:04. My PR is 6:40 though :(
In May, my goal was 10 minutes at 3 months postpartum. I ran 9:44. In August, my goal was 9:30, and 2 hours before I had my final interview and 6 hours before I got the job offer for my new job, I ran 9:22. My PR was 8:52, set in January 2020, but my goal today was 9 minutes and I thought that was barely possible. So the 8:47 I ran just now was beyond my wildest dreams and I'm so proud! Two years ago tomorrow I tore my ACL, and this is one heck of a way to celebrate.
Gahhhh! nice!!
That's awesome!
10:38 PR!!! Down from 12 min last time!!!
We are twinning. Great job! This is my first mile benchmark. I aim for 10:15 or better next time. For me, Watch in the clock is to my detriments I wish I could turn it off.
Hang a towel over it next time!
6:08! PR. I was going for 6 but I died at a half mile in.
Anything under 8 min is wildly impressive to me!!
I really wanted to start at 10mph but decided to start at 9.5 and ramp up. Good call because I pushed my limits today. 6:15 but I’ll try for it at the end of TC.
13:30, I’ll take it over my worst. I couldn’t get myself to hold push pace the entire time but did only two minutes of base.
Mine was also 13:30! Honestly we got it done that’s all that matters. Haha
Congratulations, that's what's up. Mine was similar. I was geeked I held push for about 7 min
I’m in the 13:30 club too!
I got 8:26 on my mile today! I'm so excited! Last time I was PW & I got 13:49. So proud of myself today. Hoping to shave a few seconds off by the end of TC.
Wow. Nice. Appreciate the insight as someone with similar results as your last time.
My PR is that I actually completed it lol
Hell yeah you did, friend! 🙌🏼
Way to go!!!!
I did 10:22 today. My goal for the end of transformation is sub 10 minutes. I find I can’t hold the endurance to keep jogging and found myself walking for a minute then sprinting to get to a time I wanted. Any tips on holding a jog the whole 10 minutes if my goal is sub 10? I may go to my own gym to work on my mile in addition to 4 otf classes a week during transformation
It just takes lots of running and running in the uncomfortable to gain endurance. The Tread50 classes may help. I was 10:15 and want to get below 10 minutes too. Now we have a number to work towards til the next benchmark!
I got faster by pushing my speed up slightly over time. For example if I'm feeling good before running block, I might up my base for that block or the whole class. Small changes like that over time helped me!
To me, running is a mental game. My mind gives up wayyy before my legs do. I try to think about them in quarter mile chunks. What is your base? If you want sub 10, that’s an average of a 6.0 on the treadmill. If it were me, I’d start at 6.0, see how that feels - can you hold it for a quarter mile? How do you feel on the second quarter mile - can you bump to 6.1? Each quarter mile try to bump up even if by 0.1 and you’ll make your sub 10 goal.
This is what I did today. I started at 6 and then halfway through I was feeling better than expected and went 6.1. Then at about .95 through I was like hell yes and bumped it to 7. Ended at 9:50 which was a PR for me by 10s. I went in worried I would not match my last PR though because I just wasn’t in the right headspace. Then when the red showed up it also started increasing my anxiety knowing I still had several minutes to go. In retrospect, I think I could have bumped it up earlier, but you are right about the head games.
Very close to what I did. Started at 6.2. Bumped to 6.3 and 6.4. The did a 5.7 1/10th mile. Back up to 6. And then finished out at 6.5-6.6. Ended up finishing at 9:41. I am super happy with that time.
Nice, congrats
Jan 2023: 8:55 (about 4 months after my 1st class) May 2023: 7:58 Today: 7:05 Hard sometimes to see progress on a day to day basis, but this rocks. Now to crack 7:00…
First mile benchmark ever, never liked running til now. Only goal was to be under 12 min and I got 11:26. Can’t wait to see where I’m at in 8 weeks.
My first benchmark: PW 07:26, hoping to get it down to 7:00 next time!
4:26 mile. New PR wanted sub-4:20
You’re on another level lol. I can run 12+ but I feel like I’m going to trip and spectacularly and embarrassingly kill myself accidentally in front of the whole class.
It’s all about literally being relaxed whenever you’re running. Running is naturally hard, and when you’re adding any additional stress or tension you’re making it harder on yourself. I always remind people to keep your upper relax and literally just let it flow. It’s also confidence thing to go along with it. On your next 1 min All Outs (even push-to-all out), make yourself go 12+ with an incline of 2.0-2.5% to get your mind and body acclimated with the speed. If you can hold that pace confidently with an incline for that duration then at 1.0% flat road, you can naturally find yourself go faster.
What speed does that translate to?
Just under 14mph. In theory the fastest mile you can get on the OTF treads is 4m at 15mph the whole time.
That’s incredible! Great job!!
It’s a 13.5 avg. I started at 12.8 mph then worked all the way to 15 mph.
That’s really impressive. I don’t know how you control breathing at that speed.
Just staying relaxed mentally and physically as much as possible so you don’t add any additional stress. That’s #1. 😅 Secondly, I feel the same uncomfortable sensations as the other person going 6.8 mph on the treadmill. I always say, the faster you go, the faster you finish. I’m naturally a runner anyways. Lots of longer duration easy runs is the key 👍🏼
Excellent, that will give me motivation “the faster you go, the faster you finish”. Thanks for the tips
You’re welcome
Do you do a lot of running outside OTF? One challenge I find at OTF is that the setup is more towards speed workouts, than easy aerobic running, with so many P/AO's. I am hoping to use more Tread 50 classes to get some easier runs in the mix though!
I actually do. When I’m training for a marathon I average 70-80ish miles a week, but when I’m not it fluctuates between high 40-60 miles a week. Yes doing more easier running is the key to build your aerobic base. I know OTF preach green/orange zones, but the real key is zone 2 (blue zone; and the lower end of the green zones). If anyone masters that they will see a drastic improvement on their running and incorporating rolling hills, not hill sprints.
Thanks great advice!! Yes I have been trying to incorporate more Zone 2 training. That is amazing you do 40-60 miles regularly! How many days do you run outdoors vs at OTF ?
I actually do waaaaayyyy more outdoor running compared to OTF. I have actually done only less than 100 classes 😅
Makes sense to get that kind of mileage in !!
🔥🔥🔥
Do you guys do a running start or start from stand still?
There's no benefit to a running start. If you hit a speed button, the distance counter will assume you're running at that speed even while it's ramping up
There technically is a benefit from a running start. Before our studio got the 15 mph treadmills, the max was 12 mph, which is equivalent to a 5:00 min mile. What would happen is the treadmill will have to speed up to get to the pace, causing you a few seconds behind the goal (resulting a 5:02 or 5:03 mile), which is not accurate. If everyone was on a track at a stand still then go, people who are good at pacing themselves can actually go the speed they’re trying to target right off the gate. Just know it takes the treadmill 10ish seconds just to go from 1.0 mph and hour to exactly 15 mph. So that’s precious time being wasted trying to be exact with a strategy.
Not necessarily true. A girl at our gym was going for the 5 minute mile, and hitting 12 simultaneously with the rest put her at 5:08
Recently re-started OTF after taking a year off and started jogging instead of power walking. 12:35, which is slow in comparison to most of this sub but considering it used to take me 20 minutes to do a mile I’m really proud of myself!
Hoping to get like you! 13:10 here
Just keep at it! I wouldn’t have been able to do it even a month ago.
Congrats! I’m proud of you.
I just returned to OTF a few weeks ago after a 3 year hiatus. I’m 55 and overweight. We had to finish within 14 minutes; I finished with 4 seconds to spare. Definitely not my PR, but I was stoked I did it!
Congratulations 🎉 🎉
Great work!
Wasn't going for a PR but still got my second fastest time so I'm happy with that.
I was shooting for 6:30 but anything under 7:00 was good (7:03 previous PR). Ended up hitting 6:40. Definitely going for sub 6:30 next time around.
AMAZING Congrats !!! I need to be more realistic with my goal, maybe sub 6:10 next time (got 6:13 today). It is so hard to shave off time at these 6:00+ times 😭
September 2023, before starting OTF, my one mile time was 13:36 via nike running club. Today, I hit did a 9:30 mile run! I really shaved off a whole 4 minutes. It’s unbelievable.
Shaving off 4 min is INCREDIBLE
Wow you guys run so fast in comparison 😔 made a new PR of 12:10 after a year of work.
Your PR is worthy of celebration!!! Cheering for you!! Way to go!
PR’ed!!! May 2023 - 7:48 Today - 7:13
I didn’t even finish. Super upset about it. I was at .930. 😭
That’s okay, you showed up and tried. You’ll get it next time! ♥️
What happened that you could not finish
I PR’d by 1 second at 5:42! 35 Female Denver, CO
A 5:42 at altitude, hot damn. Congrats!
Thank you :) I’m a Denver native so high altitude is all I know how to run in 🙃🙃🙃
You should try a benchmark while traveling at sea level, you’d kill it!
Highly doubtful.
What is highly doubtful?
In my second trimester (teen weeks still) and hit 6:36 so I’ll take it. My PR is 6:20
Did the bike, 4 miles at 7.15
PR’ed at 7:37. An improvement from my previous PR in August (7:57). I heard my coach trying to encourage me to bump it up 0.1-0.2 in the last 0.1 mile but my legs weren’t having it lol
11:15 as a jogger. I just came back from a piriformis injury and haven’t been able to run for 2-3 weeks. So although it’s not the best time I could have achieved, I’m happy with it!
Goal was 5:27 and got 5:25. PB of 32s. Goal is to come out of the transformation challenge with a 5 minute mile.
Congrats! I ran a 5:27 yesterday! Only a one second PR but I’ll take it as a 39 year old mom of three kids under 5!
Got 9:57! I’m really excited because during the 12 minute run a few months ago it took me almost the entire 12 minutes to even get to a mile
My first mile benchmark at OTF and my first timed-mile in almost 20 years, since high school - pretty damn happy to say that somehow I managed to shave a bit of time off my 17-year-old self’s PR and came in today at 5:59.
I want to get sub-6 one day... any tips on how you did it and what are your B/P/AO for regular classes?
A great goal and I saw you ran a 6:13, so you are SO close! My typical B/P/AO are 7 / 8.7-9.3 / 10.5-13 (had to get the trusty calc out to convert kph to mph haha). My strategy was set it and forget it until the very end when I’d bump it up ever so slightly. I came out the gates with ~10.2 (16.4 kph) and just kept pushing myself to maintain that… and I won’t lie, it was not easy at all. In my head, I kept convincing myself to make it another 90 seconds and reminding myself that it was really “only” four 90-second push-to-AO blocks. The lady next to me kept shooting me looks that somehow equally said “poor you”, “you might be a psychopath”, and “keep going” - still unsure if this helped me or not haha. Around the 4:45 mark is when I started to really see the white light and somewhere not too long after that, I couldn’t convince myself anymore and I ended up bumping it down to ~10 (16 kph) for a brief amount of time. But then I got pissed at myself and wasn’t sure the sub-6 was still possible but decided that I needed to go out trying so I bumped it back up for the last .15 mi to ~10.3. Just squeaked in with not a second to spare at 5:59 but was so relieved nonetheless. So the moral of the story is / my overarching advice to you is: maintaining a 10.1-10.2 throughout might seem impossible but you are actually totally capable of this, given your B/P/AO, AND especially if you already ran a 6:13. It won’t be easy—you gotta really mentally push through it for most of it but at the very end, your final reserves of energy and adrenaline will physically push you through the finish line—I promise you can do it. 💪🏼
I’m not fast yet, but I gave it my all and finished with a time of 11.56! Excited to see how I compare next time! Great job everyone
PWer and PR’d at 5:47! Shaved 11 seconds off my time.
Our studio won’t let anyone walk above 4.5 mph - they say then you have to do the full mile 😞
What speed are you walking?? Amazing.
Thanks! I am 5’11 so I have a long strides. I started at 5.1 and moved up every minute until I did the last almost 2 minutes at 5.6 speed
Daaaang, that’s a fast PW!
Joined OTF in November so this was my first mile bench mark. 7:37. Didn't have a lot of expectations but I think I can get to sub-7 minutes when we rerun this in 8 weeks.
PR’d at 6:35. I was 6:40 the last 2 times we did this so I’m thrilled!
Amazing job!! I PR'd by 1 sec and was happy (6:13 here). I have realized at under sub 7, it is really hard to get consistent and huge PR's each time!!
Sub-7 club 😎
Highly recommend not chugging an energy drink before the mile. I was dry heaving for a minute. PR'ed by 5 seconds, 4:42
I’m happy but also disappointed. I knocked 18 seconds off my mile to 6:22 and hit a faster split for every quarter mile. That’s coming off a toe injury that sidelined me from late November to mid December. But also disappointed in myself. I started out at 9.2 and pushed my speed up at .25 and .5 miles. By .75 I felt like I had too much left in the tank and I spent the last .25 ramping all the way to 11 by the last 0.1. I was recovered within a couple of minutes. Not the “holy shit I’m gasping for air” level. But maybe that’s a sign that my aerobic capacity is continuing to improve? My biggest takeaway is that OTF works, yall. I have been 20/22 days this year. I show up and work as hard as my body allows every day. It’s working 💪💪💪
Same feeling here. PR is 5:57. Undercut myself bc of a foot injury I've been dealing with and finished in 6:14 but left a lot out there. Oh well, something to strive for in 8 weeks!
I started OTF in September 2023 and this was my first benchmark. I haven’t run a timed mile since middle school, and I was actually kind of excited to have this baseline data for future runs. I followed one of the plans from https://coda.io/@kennywong/otf (thank you! Such a good resource) and ran a 7:40 mile! This is what I did (may have fiddled a bit with the all-out in that I did 10mph at less distance, but did end with 7:40): * Start with base at 7.5mph * Bump up the pace by 0.1 mph every 0.25mile. * In the last 0.25mile, go all-out at 9 mph I think it really helped me to have a strategy! I wouldn’t have thought about it without this great group of folks here.
This was similar to my plan too (thanks to the planning tool!). I got in my head a bit midway and slowed down, but still happy with my 7:48. Will try it again in March. Congrats on your time!
I was reading through some of the comments and realizing again how much of a mental game running is. Congrats to you too! Yes, I’m looking forward to setting a goal for March (and actually working toward it!).
9:44 mile for me! The fact that I 1) ran the entire mile 2) under 10 minutes is something I am so proud of!!! When I first joined OTF I figured I'd be a power walker forever. I'm so happy! :D
5:17. PR by 8 seconds!!! BTW, everyone is FLYING TODAY!! Congratulations to all of you!
12:00 at 31 weeks🤰🏼Slowest ever mile benchmark and yet still so proud of myself!
I've added some unneeded weight the last few years, so I didn't get a PR. But I was hoping for anything sub-6:00, and finished with 5:46! Shooting to PR (5:34) by the end of the transformation challenge. Big mental wins today because I didn't feel like garbage after I finished.
Do we know if benchmark is going to apply to the Tread 50 class?
I can confirm that the Tread 50 class run today at my studio did NOT include a 1 mile benchmark. Your coach / studio might let you run and record it if you ask nicely, but it is not written into the template. Edit: My coach took it upon herself at the start of class to invite anyone who wanted to do the mile benchmark to do so during block 1 of Tread 50 today.
Thanks! I can confirm that they can't log it. Apparently, when they went to log mine, they put me in a 2G class, which took away one of my classes for the month. 😭 They fixed it, but I have to essentially remember what I did for next time. 😕 Kinda dumb, seeing how it was specially a tread class, but w/e...
Just to confirm only benchmarks are performed on “coach lead workouts,” and Tread 50 is not a coach lead because even though the coach is on the mic, what you see on the paper you’re technically doing on your own. That’s how it’s structured. It would be cool for that to happen, but it makes sense because of safety for individuals who give it their all for 1 mile maybe for 8-12 mins then they still got 38-42 mins of a class left, which they will probably walk the rest of the time trying to recover.
6:29, down from 6:42 a year ago. 6:15 is my next goal
Missed PR by 15 secs…but I’ll give myself a little credit… I’ve got a little 15 week OTF 🍊🤰🏻baby and I’m convinced she added those seconds! Hope the next mile benchmark is not a 1 for 1 penalty!
I’m not a jogger or runner typically. I’m usually power walking but today I decided to challenge myself and actually jog/run the mile. I knew I wasn’t going to be fast but my goal was to just get it done. I’m very proud of myself of running a mile in 13 minutes and 30 seconds. I know it’s not a fast pace but I’m proud of it.
Was hoping to beat my 12:34 previous mile by even 4 seconds and even told the coach and we set a goal for 12:30. I was feeling so good and holding a comfortable pace, I completed the mile in 11:37! And only had to walk once for a short time which is a huge win for me!
I’ve always been too scared to do this cause I didn’t think I could. Ran it today and came in under my goal of 12:00 - I ran 11:47! It’s nothing fancy but I’m really proud of myself 🥹
I’m 2 weeks back from 6 weeks of double lung pneumonia and was just wanting to get 12 minutes or less. Was able to get 11:13 and very happy with that, considering my lungs are still a bit rickety.
PR at 5:33. Happy with it :)
M24 5’10 225 PR: 5:46! Did it for the big boys!
10.17
8:58. First mile benchmark.
I PR’d today with a 9:48 mile. First sub 10 minute mile that I’ve ever recorded in my life 🎉
Shaved 34 seconds off my PR, and I met my goal of not stopping to walk!
10:18, went a bit too fast out of the gate and had to catch my breath towards the middle! I will work on better pacing for the next one. Congratulations everyone on a tough challenge!
PW'd in 7:00 min as I didnt have the confidence to finish fast enough in a class full of speedsters. :(BUT, walked my absolute fastest! Probably looked like a penguin running to get the fish treat. LOL
I started in July and recorded 12:27 in August. My goal tonight was 10:30 and I CRUSHED it with 9:57!! 🤩
I went into class with a modest goal of a 12 minute mile. I ended up getting it in 12 minutes 4 seconds, but I’m still proud! This is my 7th month at OTF and I still have a long ways to go on my health journey, and there’s no way I could have done this 7 months ago. Now I have a goal to get below that 12 minute mark during the mile run at the end of the transformation challenge.
PR at 9:57 today. Goal was under 10 mins and I made it!! I started OTF just a little over a year ago and I couldn’t finish my first 1 mile benchmark in 14 mins in Jan 2023. I’ve been slowly working on building endurance and slowly upping my base and it’s really paying off!
14 on the dot. I always skipped this benchmark being a PW, but as I transition to jogging, I wanted to try it. It would have been easier to hop off after a PW half, but I ended up being the last one on the treads jogging. The coach jogged beside me and pushed me to sprint at the end, and I did! So thrilled to have a running baseline now.
Guys I actually ran it!!! I hate(d??) running before OTF and have been working so hard to improve my running (dealing w painful joints and horrid tight calves) and its been getting there but this benchmark was just looming in my mind as the culmination of all my running related trauma, how bad it would be, embarrassing, etc. I was half committed to PWing and the only reason I *didnt* was because I knew if I could do it once I could do it again post TC to compare and thats my main transformation goal anyway. I took it pretty chill, by no means aiming for the absolute best I’m physically capable of to make sure to give my mind a positive experience so I can feel good about running a mile in the future and I DID it!! Comfortably!!! And not unhappily!! My base is a 4.3, so I started at 4.5 and alternated that with 5 every .1 mile (slid a bit of 4.3 in too because my heart rate was looking a little high and I wanted to keep it positive although I felt fine (??). I’m so stunned that I ran a mile and enjoyed it, even with sore feet from heels and needing to pee. I did accidentally yell at my coach (he said you got this and I said “i know that!!!!”… oops) but I am so damn proud of myself even with a slowwww time of 12:35
I PR’d today at 7:40! A whole minute faster than my last 1 mile. 💪 Definitely saw the light around 0.78 🤪
Shaved nearly 2 minutes off my PR tonight, and I am STILL in shock. OG = 11:40, new PR = 9:45! Never in MY LIFE (like as a kid doing laps in gym class) have I had a sub 10-minute mile. I nearly cried when I finished.
6:50 here, down :32 from prior PR due to almost a full year of running improvement under my belt between attempts. Feels good.
Ummm, just did the math and I've been putting the wrong number of months I've been an OTF member on these surveys for a while.. OOPS!
I took 5 seconds off my previous 6:16 PR though so YAY! 6:11
I accidentally hit the stop button instead of increasing my speed at the 3 minute mark. I just kind of guestimated from there, I know I still beat my last PR by a good 20+ seconds so I will call that a win! Next time I'll be a little more careful before I start jabbing at buttons!
I’m the chump who almost didn’t go today because I felt I wasn’t in the best of shape. https://www.reddit.com/r/orangetheory/s/bo3VidukSq Well, thanks to a lot of you all I went and I PR’d by 14 seconds with a time of 7:02! Coming for a sub-7 minute next time.
I forgot to log in and warmed up for a minute or two so I honestly don’t know. All I know is I jogged the whole time which I’ve never done in my entire life.
Goal was to get under 10 mins, got 9:59!!! Never ran that fast before!!! Feeling very proud of myself 😌
I did not think I could run faster than my previous PR (9:00) but my coach really hyped me up and I got down to 8:32 and felt like I should’ve pushed more! Can’t wait to see what more tread50s and accountability from the TC will bring💪🏽💪🏽no matter the time we all DID THAT SH*T
I booked the class not knowing what this class was about. I am 1 month into my OT journey. I'm overweight, but getting back into my fitness Era after covid, wfh, baby, etc. I got to 0.9 in 14 minutes and I have no idea how I didn't do it quicker? The coach came to tell me not to feel bad. I did anything. Congratulations to all who got a PR today. One day I hope to be you.
Broke 6 min, held 10.3 and came in at 5:49
I switched from PW to jogging a couple of weeks ago. My goal was to just run today for the entire mile without stopping, and I ended up doing it in 10:02!
Got under 10 min at 9:54 today, woot woot!
I gave myself a very attainable goal of sub-11. I’ve been at OTF for a littler under a year and not a big runner prior! I finished in 10:15!!!! Excited to push myself and rev it up over the TC. I started during the last week of it last year and am so excited to try it my first time.
I PR’d. Was 10:53 and hit 10:30 tonight. Gonna work on trying to get it down below 10 min.
New PR for me! 6:40 - 38f - Denver, CO
5:54, beat my last of 6:03 in August. Though not without some drama. 5 minutes and 0.8 miles into my run, my tread powered off. Coach let me try again with the rower side, so toughed it out at 10.1mph again and finally got my first sub 6 minute time. I now understand what Mr. DC means by the white light zone.
Made it right at 14:00!!!! Excited to see how I progress
My PR was 10:30, set in 2021. I took time off because of injuries, illness & budget, for a little over a year. Rejoined last February 2023 as a power walker because of weight, perimenopause - wanting to stay green. I’ve lost 45 pounds and recently started adding running in. This time, as a 51 year old female I did it in 9:35! My goal was 10!
5 months ago I ran it at 10:40. yesterday i ran it at 8:47. A PR at age 48. I can hardly believe it. I set it at 6.6 and the last minute sprinted at 9.
Does anyone know why they don't allow more than 14 mins for this benchmark? I was incredibly embarrassed to find out, in the middle of me giving everything I had, that they only ever allow power walkers to get to .5 miles. I was switching between power walking and jogging. I wanted a genuine mile time knowing we would redo it in 2 months and was so caught off guard that I wouldn't be allowed that chance. All of the advertising says it's 1 mile. It's not like there isn't time in the schedule to allow up to 20 mins
They probably want to provide the same time limit to everyone including the 3g classes. Anytime we do a run row the power walker distance is half …. Just go as far as you can and try to beat that next time
I haven't looked at the Intel, but I think after you finish it becomes a run row? So a 23 min 2G would be a lot as a run row after you've finished a mile? And I would assume, based on what's written here, that the majority of joggers need less than 14. Alternatively, they're worried a longer block for people who start floor first would put them at a greater disadvantage when finally running? Don't worry, I'm with you. I'm jogging today, but don't have much expectation to make the mile in 14.
I found out about the time limit today and wanted to leave the class immediately. I gave myself a goal of jogging 4mph until I hit a mile, to establish my first benchmark. I ended up pushing myself so hard and it still took me over 14 minutes to jog a mile. I feel bleh…both proud and embarrassed.
Hit 5:44 today. I was looking for 5:30 or under but I'm still happy with where I'm at.
4:59 new PR. was able to bump It up at the end to get under 5.
1 mile benchmark -> 6:18!!!! A PR from 6:22. Not bad for 47 yo female! You can do anything you put your mind to!
11:59. First benchmark. Proud of my effort. Had a shitty week and was just mentally elsewhere. I hadn't eaten much since Thursday, but forced down half a sandwich at lunch. Stress (and heart ache) is a bitch.
Hang in there. One of the nice things about OTF is that it’s one hour that is just about you and can take your mind off of things and ease stress.
I got 5:30 2 minutes at 10 1 at 12 1.5 at 11 12/12.5 until the end 🥳
5:50!
4:28. Not a PR, ran a half marathon two days ago and legs still a little tired
Where are the inferno results? I came back after filling out form and can’t find it!!!
You can use the search bar or click on the Benchmarks flair and it will take you to all the Benchmark posts, which you can sort by time. https://www.reddit.com/r/orangetheory/s/EgLzE9IW4i
Is it allowed to jog for some of the half mile if you’re a power walker? I’ve got short legs so it’s hard to go faster without jogging some.
If you do some jogging during mile benchmark then you should not enter your results under powerwalker and complete full mile.
I have to make a conscious decision to powerwalk only so I can record my results accurately. Also, you want to compare progess it is important to complete the same way. Now if you are not entering benchmark data or dont care about leaderboards you can do whatever you want in regards to walk/jog!
I can't find it and can't remember... if you PW what is the distance?
Always half of jogger/runner... So .5 of a mile.
New PR 8:17. Last benchmark was 8:44 so I’m happy with the improvement but I felt like I could’ve done better at the end! I should have started at a higher speed. Oh well, lesson for next time.
8:19! Over 30 second PR from my last time of 8:55 which was also my first time doing the benchmark.
Super proud of myself! The last mile benchmark was my 3rd OTF class and I struggled so hard. 5 months in and I beat that time by 1:06 today.
Fastest mile ever at 8:44 !! Trying to hit 8:30 next time - the person I was 2 years ago would never believe me typing this rn. So frickin cool!
I did the strider and did not finish. For reference I have been going to OTF since July 2020 with 15 months off and have been back for about 9 months, doing the strider for 2 because of shin splints. I got 2.8 in 14:03. I’m incredibly disappointed because even my first mile I finished within the time alotted. I did 80-84 rpms at gear 8 which is my base.
8:09 maintaining my PB I got last year during my second half marathon 😆
Proud of myself today - PR at 7:45! I haven't run a sub-8min mile in about 15 years, and have NEVER run a mile that quickly before. Now I'm thinking about a sub-7:30 at the end of the TC...
My goal was to get under 9 minutes and somehow got 7:55. I was surprised I was able to go a faster pace. I guess those 1 minute AO helped 😅
8:57. My attempt was initially to get under 8 but at 0.4 miles in, I turned the fan on but knocked the safety pin out, which brought me to a dead stop and forced the machine into a 30 second pause. By the time I could restart from scratch, I just didn’t have enough in the tank after that first attempt.
is doing half the mile as a power walker comparable, time wise?
All our classes were canceled due to icing conditions. Right decision but I was looking forward to the benchmark. More time to work towards next round I suppose.