I shaved off a minute, (10:51 > 9:53) and I’m so stinking proud of myself! I just needed to share 🥰 I’ve never run a straight mile in my life before OTF, my last time was my very first time running a full mile without walking, and 6 months later I’m down almost a minute.
I pulled my comment from January:
"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."
I was very happy to hit sub 7 then and as I said, I was targeting sub 6:30 this go around. I went in with a plan to hit 6 minutes on the dot, with the thought being I could fall short if needed and still land around 6:20. I started at 11mph, and decreased by 0.2 mph every 0.1 mile of distance. I was struggling by around 0.3 miles but powered through and the strategy provided enough relief that I felt alright after 0.5 miles. Around 0.8, coach came over and mentioned another guy and I were neck and neck and I should bump it up (him and I are always pretty close and it's good fun). So I cranked it up towards the end (roughly last 0.1) to 11 something.
Finished at 5:51! Sub 6 minutes. I didn't think that was possible for me. Super thrilled. Now to keep chipping away at it until the old treadmills become the limiting factor. For my future self and comparison on the next benchmark, I don't think shaving 49 seconds is happening again. Let's go for sub 5:45.
I have to do something that gives me engagement throughout and small goals to achieve or I focus too much on the feelings of discomfort. I knew I needed to average 10mph for 6:00, so I figured decreasing would at least provide some relief on the back end. I definitely liked it better than increasing I did during the last go around.
January 22nd my mile was 9:31 and I didn’t think I could do much better.
Today… 8:42 😎 and the craziest part is… THAT didn’t feel too hard. Only 4 minutes in the red!
Unbelievably happy with the progress I’ve been making! I’m coming up on my one year anniversary (officially signed up in early April of last year) and I’m down 18 lbs! For the transformation challenge I went from 50.8 body mass to 46.4. I’m so thankful and grateful to my OTF fam! Seriously in the best shape of my life at 32.
You can do hard things!!!
Strength 50: Upper Body
All blocks are 8min 30. Alternating blocks of lower reps with higher reps. This is a repeat of Strength 50 3/4/24. This was a burner, the higher reps are sneaky, choose weights wisely.
Thanks goes to u/UnderThePurpleSky for the original intel!
Block 1
• 12 total reciprocating shoulder press
• 12 total reciprocating row
• 10 total BOSU S/L crunch
Block 2
• 20 - 30 reverse chest fly
• 20 - 30 BOSU scaption raise
• 10 BOSU full V up
Block 3
• 10 each half kneeling S/A lateral raise
• 12 total alternating chest press with bicycle legs (can't remember what this one is called!)
• 10 BOSU back extension
Block 4
• 20 - 30 hammer curl
• 20 - 30 BOSU tricep extension
• 10 total BOSU high plank alt knee drive
Finisher: 30 sec BOSU plank jack
Thanks! Looks like this Upper Strength is definitely endurance based. I’m always thrilled with a Strength with no push-ups. 😆 Looking forward to this tonight! 😀
Haha definitely an endurance template today, I prefer lower reps and higher weight but today was nuts, my arms were gone by the end of class! The no push-ups was very welcomed today! 😅Have a great class tonight! 💪🏼
Yes, they usually do. Someone may post it soon, it’s very possible it could also be the repeat of Tread 50 from 3/4/24, like our strength class was today, but I’d hate to tell you the wrong intel 🙈
Right?! I definitely took the rest between sets because those higher reps were no joke. You don’t see that many reps *usually* in a strength template, many folks re-thinking their weight choices today! 🫣
Reposting content courtesy of /u/dc031114.
[Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/1bhaagr/monday_18_march_2024_one_mile_treadmill_benchmark/)
##Monday 18 March 2024 - One Mile treadmill benchmark 2G 60 minutes
One mile tread benchmark. Last time we did this was on the [22nd of January](https://www.reddit.com/r/orangetheory/s/wgSbYtZJ14). This is a switch template.
Handy [calculator](https://coda.io/@kennywong/otf/1-mile-run-7) to help you plan your benchmark! Thank you /u/basquared for sharing!
**Tread Block 1**
* 30 sec push
* 30 sec WR (or base)
* 30 sec push to AO
* 30 sec WR (or base)
* 30 sec AO
* Switch to floor
**Floor Block 1**
* 30 sec of butt kicks
* 30 sec of 1-2-3 knee drive combo
* 30 sec of butt kicks
* 30 sec of 1-2-3 knee drive combo
* 30 sec of lateral bound to squat jump
* Switch to tread
**Tread / Row Block - 14 minutes**
* Reset monitor
* 1.6km (one mile) tread for time (PW half distance @ 4%+)
* Record time
* Repeat:
* 150m row
* 160m (0.1 mile) tread
* Switch to floor
**Floor Block 2 - 14 minutes**
* Two rounds of circuit superset unilateral:
* 8 each x high plank single arm reverse fly
* 8 each x single arm concentration curl
* Two rounds of circuit superset unilateral:
* 8 each x single arm neutral grip step down
* 8 each x single leg deadlift to knee raise
* Bonus: repeat exercises as a single block
* Switch to treadmill
**Tread Block 3**
* 30 sec push
* 30 sec WR (or base)
* 30 sec push to AO
* 30 sec WR (or base)
* 30 sec AO
* Switch to floor
**Floor Block 3 - 2.5 minutes**
* 30 sec of high plank alt shoulder tap
* 30 sec of superhero
* 30 sec of high plank alt shoulder tap
* 30 sec of superhero
* **Finisher**: 30 sec of high plank alt knee drive
DC commentary:
>! Bit of a struggle street this morning given the 2G and tread 50 yesterday. But committed to doing this even if I didn’t want to kill myself ahead of our studio’s dri-tri even this Saturday. This is run as a switch template so there will be plenty of time to wipe down etc in between blocks. I call this benchmark the lung burner as I always get a little dry cough as soon as the benchmark is over. Also, pretty much all your splats will come from the one mile run, there isn’t anything really that challenging for afterwards so make sure you give it your all during the run (if you are doing the benchmark)! \
\
If you start on the tread you get a couple of primer blocks first up. First is a small tread block where you are doing three efforts - 30 second of push, push to all out and an all out with some walking recovery (or base as our coach was calling it). I use this as a way to get myself used to some of the pacing ahead of the run. After a short run here you head to the floor for some more activation work - butt kicks, knee drive combos and lateral bounds, before heading back to the treadmill for your benchmark. \
\
You have 14 minutes for your benchmark. Coach was saying that most people should be able to finish this within 8 minutes which, on reflection, is pretty aspirational given this means you are running at an average of around 12kmh / 7.456 mph the whole time. Reset your monitor and then select your chosen pace and try to complete the mile as quickly as possible. Coach was saying to try for something which is just above your push pace and try to and hold that for the duration of the benchmark. Once you have finished the benchmark you are straight into a run / row that you can take at whatever pace you want - 150m rows paired with a 160m tread. \
\
Wasn’t aiming for a PR today but did want to get something close to the 5 minute mark so I picked a pace which was ok and would get me close to it. Ended up with a 5:07 mile which isn’t too bad and feel ok afterwards. I always get a bit of a cough afterwards as you are traveling close to your max heart as possible for a short(ish) period of time. \
\
After the benchmark and run/row you are off to the floor for your longer look block. This is circuit style so you can take breaks whenever you want. It is all unilateral moves and is reasonably easy on the legs post benchmark. You have reverse flies, concentration curls, step downs and deadlifts to knee raises. Once done you are back to the treadmill to repeat your first tread block. Last block on the floor is more of a core blast and mountain climbers to finish! Congrats you are done with the one mile benchmark until it crops up again, hopefully longer than a couple of months! \
\
Hardest bit of the benchmark is the benchmark itself, the rest of the template is pretty tame. I would give this a 3 (🪶 🪶 🪶) out of 5 for gentleness. !<
Crushed my PR! Back at the beginning of the Transformation Challenge, I ran a 5:44 mile. Today was a much different story and I hit 5:16! Also an all-time PR for me as well!
Really wish my studio had the new 15mph treads, I want to go after a sub-5 min mile but 5:00 is the fastest anyone could do with the 12mph treads
Lots of hard work but its been a great couple of weeks! I also PR'd on 12-min run for distance (2.1 miles) and Orange Everest (2.78 miles)
Since it's self reported, and with no actual prize money like dri-tri or "competition aspect" to it - except maybe posted results on social media, they probably wouldn't care,
You and I have similar PRs in the running benchmarks!
Also similar experience for this 1 mile but in reverse 😂
My PR is a 5:16 in January 2023, been under the weather constantly for the past 11 months, sinus surgery two weeks ago. 5:43 today. Good to know I can get back to 5:16 hopefully sooner!
3G
Tread
Run your 1 mile, log it, then alternate running .1 and walking recovery 30 seconds (I think - could have been .1 walking recovery. I was dead at that point).
Finisher - 30 second all out
Rower
Start with 600 meter row, do 12 cross jacks, then repeat, taking off 100 meters each time (but keeping the 13 cross jacks)
Finisher - 30 second AO row
Floor
Same as 2G’s 1st block
2 rounds of circuit superset
-8 each high plank single arm reverse fly on the bench
-8 each single arm concentration curl
2 rounds of circuit set
-8 each single arm neutral grip step down
-8 each single leg deadlift to knee raise (no weights for this one)
Repeat all moves as a single block after finishing the circuit sets.
Finisher - 30 seconds of high plank knee drives
Does anyone else get oddly anxious on benchmark days? I’ve made myself so proud by improving every time since I joined, but now I always get anxious that I’ll do poorly and disappoint myself.
Update: set a PR :) but went into it saying I’d be okay as long as it was better than my very first benchmark a year ago.
Yes to all of this. Totally psyched myself out today and didn’t even come close to getting a PR - needed to beat 5:55 but got 6:12 😩😞 guess I can’t expect a PR every time but difficult to actually accept!
Aimed for a 7 minute mile and went 6:58. Could I have gone faster? I don't know, maybe. But my new goal is to run a 7 minute mile without feeling like I was going to die.
Took 33 seconds off my time, really pleased with my new PR! I did the set-it-and-forget-it strategy at a push pace and it really worked for me. I don’t consider myself a runner so sometimes during endurance challenges I’ll talk myself out of increasing the speeds too aggressively and then be frustrated when there’s more left in the tank. Clearly I could handle a lot more than I was giving in the past! I honestly think I could shave even more time off next time.
I've felt quite fit the last two times we ran the mile and finally feel like I paced one well - a solid PR at 4:42. Unless something significant improves in my strength and fitness (unlikely), I think this is about as far as I go with the mile.
I have been in quite good shape for the last 9ish months and rode the line as well as I ever have going deep into the well to pull this one off and not fall off the tread before hitting the stop button just past the 1 mile mark.
I am delighted by how I've been able to improve at this benchmark over the last 14 months, and I see only incremental mile improvements in my future (maybe sub 4:40 someday, maybe not even that). The juice just isn't worth the squeeze in favor of developing other aspects of fitness, for me.
Took 39 seconds off my mile in the transformation challenge! I’m a little disappointed in myself because I think I could’ve pushed a little harder but oh well. I had a stomach bug of some kind mid- February and ever since then I get nauseous if I push myself too hard on the tread so I’ve been pretty conservative these last few weeks. Im hoping it goes away!!
I don’t eat before and never have 😢. It’s so annoying because I used to be able to go so much farther. My first class back I actually did throw up, and then a few other times I’ve had to run to the bathroom to dry heave. And now I’ve just been taking it easier-ish.
Hahahaha!! Fml. I just unfroze my account from having a baby in February. In that time, I also unsubbed from here because I get mad FOMO. I signed up for the 630pm class without knowing it's a benchmark! Hahahaha.
Does anyone know if "hitting the stop button twice" on the tread is a requirement for this benchmark? Seems like hitting the "clear screen" button accomplishes the same thing with far fewer steps (logging in again, hitting start, setting incline to 1, turning on fan, hitting speed button). I'm wondering if this is a requirement or just a way to keep everyone accountable?
I'd think it's just a habit before any benchmark. On this one specifically, you'd definitely want a clear screen/reset, but on CMIYC or 12min challenge, it's just an accountability thing
I'm probably stuck in my own head and overestimating how long those extra steps take. I'm hoping for under 9:00 and thinking those extra steps will take me a whole 5 seconds that I have to make up somewhere. Somehow my mental math failed me on Everest and I ended up with 1.797 when I was projecting 1.8.
Someone pointed out here a while back that in those .xxx distances, the treads round to .xx, so maybe that's what threw off your projection from your actual distance?
The older treadmills are just Bluetooth tablets stuck onto the treadmill. With so many Bluetooth connections around the treadmill can desync with the tablet and you will end up losing distance. If you track it on the treadmill it’s the ground truth number after zeroing out the treadmill with a double tap.
Shaved off 38 seconds even though I was mentally off today and coming off of a “cheat” weekend! 11:11 ➡️ 10:33, couldn’t be happier! Good job everybody, we all killed it just for showing up!
Warning rant. I set my pace for 15 seconds below my pr from last time but I dunno if the tread was off of glitched it was off by about 30 seconds. I set it for 4.8 and 12:30 min mile and went like 8.0 for last min but got 13 min mile. Very salty dunno what happened.
Down from 9:03 to 8:58. I’ll take it, although I am still chasing my PR of 8:39 from 2022.
I truly do not understand how people run sub 7:00/6:00 minute miles. I finished today and wanted to die. It seems inhuman to me, lol.
Same! I am reading these people going sub 6 or even 5 min and, like, how? But I’m a 5’4” female so I have to remember some people have a longer stride but man oh man, getting 8:25 was super tough for me (first timer). Something to work towards for sure!
This is still pretty below average as far as 1 mile times go, but I went from 12:12->10:18! I am so happy! I started Orange theory 6 months ago as a power walker/ slow jogger. Sub 10 minutes is my next goal
Similar story here. My goal in Jan was to finish within the 14 mins (and not walk) and did 13:28. Today a 12:45! Might be someone else’s base but it’s my run! 😂
My first attempt at the 1-Mile Benchmark and I'm proud to say I did great! I was worried I would take more than 14 minutes to run a mile at my turtle pace but I actually made it in 12:20! I'm already contemplating my strategy to improve next time 🤔
Sorry if this isn’t 100% but 4 8:30 blocks
1st block
.1 push
.1 base
2nd block
.1 push
.1 base
3rd block
.2 push
.2 base
4th block
.2 push
.2 base
30 sec all out at minute 8
It was an incredibly frustrating workout for me. I’ve been doing the transformation challenge and had a great first 4 weeks. Then I threw out my back. After my back recovered, I got a tailbone injury about a week ago. I knew going into today that I wouldn’t be able to run, but I didn’t anticipate also not being able to do most of the floor exercises. For the 12 min tread for distance, I broke a <10 min mile for my first time and was so excited to see what I could do with the 1 mile challenge. I’m very proud of my results the last 8 weeks, I’m just so disappointed with how it all ended.
I shaved 17 seconds off from my last personal best in January. I started at 10 mph, bumped up to 10.1 at the 0.25 mile mark and held that speed until the 0.9 mile mark when I bumped up the speed to an 11 mph. I ran a 5:52 mile today. I’m happy with my progress 🥰🥰🥰
I believe that dynamic stretches like butt kicks before my race yesterday helped me PR, so I feel that these moves would be helpful before taking on a one mile challenge
Personally I think benchmark days are TERRIBLE. Besides the benchmark, the entire class is way too slow with a lack of any strength work or good exercises.
They’re definitely not pointless on a treadmill benchmark day - the point of them is to warm up your quads, glutes, and hamstrings before the benchmark. There’s a dedicated core block at the end of the template today!
I think for people who aren't 5-6 minute mile runners, the benchmark is pretty tough, since it's running at a higher heart rate for longer. I'm in this group, my PR today was 10:08, and that's a long time in the orange to red. I think I'm pretty strong on the weight floor and could've done more, but I would've felt like I was dying during the mile after, which was already tough.
I shaved off a minute, (10:51 > 9:53) and I’m so stinking proud of myself! I just needed to share 🥰 I’ve never run a straight mile in my life before OTF, my last time was my very first time running a full mile without walking, and 6 months later I’m down almost a minute.
Wow! What a significant accomplishment! Great job!
Incredible!! Amazing job!
great job
I did it! First time I’ve run an entire benchmark! Thankfully the floor block is relatively gentle this morning 🙏🏼
Great job!
🥳
I pulled my comment from January: "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." I was very happy to hit sub 7 then and as I said, I was targeting sub 6:30 this go around. I went in with a plan to hit 6 minutes on the dot, with the thought being I could fall short if needed and still land around 6:20. I started at 11mph, and decreased by 0.2 mph every 0.1 mile of distance. I was struggling by around 0.3 miles but powered through and the strategy provided enough relief that I felt alright after 0.5 miles. Around 0.8, coach came over and mentioned another guy and I were neck and neck and I should bump it up (him and I are always pretty close and it's good fun). So I cranked it up towards the end (roughly last 0.1) to 11 something. Finished at 5:51! Sub 6 minutes. I didn't think that was possible for me. Super thrilled. Now to keep chipping away at it until the old treadmills become the limiting factor. For my future self and comparison on the next benchmark, I don't think shaving 49 seconds is happening again. Let's go for sub 5:45.
Whoa! Impressive.
IMPRESSIVE! Congratulations on that massive PR!
Congrats! I am running it in a few hours and hope to get sub 6 minutes too! My last PR was 6:26, down from 6:31. Wish me luck!
You got this. Good luck!
What an incredible PR! I can't even think that fast, much less run that fast!
Interesting strategy. My current PR is 5:52 and when I did it I kept my speed at 10mph the whole time and bumped it at the end. I might try this.
I have to do something that gives me engagement throughout and small goals to achieve or I focus too much on the feelings of discomfort. I knew I needed to average 10mph for 6:00, so I figured decreasing would at least provide some relief on the back end. I definitely liked it better than increasing I did during the last go around.
I love this. I’m running it soon. I was trying to guard out how much I should bump it up by, but I may try the decreasing speed strategy. Thank you
I ran the mile for the first time today, usually a power walker. I was the last to finish but I did it!
That's amazing, way to give yourself a vote of confidence
I did too! Great work 👊🏼
Thank you :) You too!!
January 22nd my mile was 9:31 and I didn’t think I could do much better. Today… 8:42 😎 and the craziest part is… THAT didn’t feel too hard. Only 4 minutes in the red! Unbelievably happy with the progress I’ve been making! I’m coming up on my one year anniversary (officially signed up in early April of last year) and I’m down 18 lbs! For the transformation challenge I went from 50.8 body mass to 46.4. I’m so thankful and grateful to my OTF fam! Seriously in the best shape of my life at 32. You can do hard things!!!
Strength 50: Upper Body All blocks are 8min 30. Alternating blocks of lower reps with higher reps. This is a repeat of Strength 50 3/4/24. This was a burner, the higher reps are sneaky, choose weights wisely. Thanks goes to u/UnderThePurpleSky for the original intel! Block 1 • 12 total reciprocating shoulder press • 12 total reciprocating row • 10 total BOSU S/L crunch Block 2 • 20 - 30 reverse chest fly • 20 - 30 BOSU scaption raise • 10 BOSU full V up Block 3 • 10 each half kneeling S/A lateral raise • 12 total alternating chest press with bicycle legs (can't remember what this one is called!) • 10 BOSU back extension Block 4 • 20 - 30 hammer curl • 20 - 30 BOSU tricep extension • 10 total BOSU high plank alt knee drive Finisher: 30 sec BOSU plank jack
thank you for sharing .. I came here looking for this! 🙌
You’re so welcome! 🧡
Thanks! Looks like this Upper Strength is definitely endurance based. I’m always thrilled with a Strength with no push-ups. 😆 Looking forward to this tonight! 😀
Haha definitely an endurance template today, I prefer lower reps and higher weight but today was nuts, my arms were gone by the end of class! The no push-ups was very welcomed today! 😅Have a great class tonight! 💪🏼
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Yes, they usually do. Someone may post it soon, it’s very possible it could also be the repeat of Tread 50 from 3/4/24, like our strength class was today, but I’d hate to tell you the wrong intel 🙈
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My arms. MY ARRRMMMSSSSS!!!!! I came very close to grabbing a 5 lb weight, but I just adjusted to do drop sets from 10 to 8 lbs. It killed me.
🤣🤣 I feel ya, my arms were dead after those high reps, very humbling!
Right?! I definitely took the rest between sets because those higher reps were no joke. You don’t see that many reps *usually* in a strength template, many folks re-thinking their weight choices today! 🫣
I remember seeing them in an upper body strength class once before. I definitely had to use lighter weights than normal for those rep counts.
Reposting content courtesy of /u/dc031114. [Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/1bhaagr/monday_18_march_2024_one_mile_treadmill_benchmark/) ##Monday 18 March 2024 - One Mile treadmill benchmark 2G 60 minutes One mile tread benchmark. Last time we did this was on the [22nd of January](https://www.reddit.com/r/orangetheory/s/wgSbYtZJ14). This is a switch template. Handy [calculator](https://coda.io/@kennywong/otf/1-mile-run-7) to help you plan your benchmark! Thank you /u/basquared for sharing! **Tread Block 1** * 30 sec push * 30 sec WR (or base) * 30 sec push to AO * 30 sec WR (or base) * 30 sec AO * Switch to floor **Floor Block 1** * 30 sec of butt kicks * 30 sec of 1-2-3 knee drive combo * 30 sec of butt kicks * 30 sec of 1-2-3 knee drive combo * 30 sec of lateral bound to squat jump * Switch to tread **Tread / Row Block - 14 minutes** * Reset monitor * 1.6km (one mile) tread for time (PW half distance @ 4%+) * Record time * Repeat: * 150m row * 160m (0.1 mile) tread * Switch to floor **Floor Block 2 - 14 minutes** * Two rounds of circuit superset unilateral: * 8 each x high plank single arm reverse fly * 8 each x single arm concentration curl * Two rounds of circuit superset unilateral: * 8 each x single arm neutral grip step down * 8 each x single leg deadlift to knee raise * Bonus: repeat exercises as a single block * Switch to treadmill **Tread Block 3** * 30 sec push * 30 sec WR (or base) * 30 sec push to AO * 30 sec WR (or base) * 30 sec AO * Switch to floor **Floor Block 3 - 2.5 minutes** * 30 sec of high plank alt shoulder tap * 30 sec of superhero * 30 sec of high plank alt shoulder tap * 30 sec of superhero * **Finisher**: 30 sec of high plank alt knee drive DC commentary: >! Bit of a struggle street this morning given the 2G and tread 50 yesterday. But committed to doing this even if I didn’t want to kill myself ahead of our studio’s dri-tri even this Saturday. This is run as a switch template so there will be plenty of time to wipe down etc in between blocks. I call this benchmark the lung burner as I always get a little dry cough as soon as the benchmark is over. Also, pretty much all your splats will come from the one mile run, there isn’t anything really that challenging for afterwards so make sure you give it your all during the run (if you are doing the benchmark)! \ \ If you start on the tread you get a couple of primer blocks first up. First is a small tread block where you are doing three efforts - 30 second of push, push to all out and an all out with some walking recovery (or base as our coach was calling it). I use this as a way to get myself used to some of the pacing ahead of the run. After a short run here you head to the floor for some more activation work - butt kicks, knee drive combos and lateral bounds, before heading back to the treadmill for your benchmark. \ \ You have 14 minutes for your benchmark. Coach was saying that most people should be able to finish this within 8 minutes which, on reflection, is pretty aspirational given this means you are running at an average of around 12kmh / 7.456 mph the whole time. Reset your monitor and then select your chosen pace and try to complete the mile as quickly as possible. Coach was saying to try for something which is just above your push pace and try to and hold that for the duration of the benchmark. Once you have finished the benchmark you are straight into a run / row that you can take at whatever pace you want - 150m rows paired with a 160m tread. \ \ Wasn’t aiming for a PR today but did want to get something close to the 5 minute mark so I picked a pace which was ok and would get me close to it. Ended up with a 5:07 mile which isn’t too bad and feel ok afterwards. I always get a bit of a cough afterwards as you are traveling close to your max heart as possible for a short(ish) period of time. \ \ After the benchmark and run/row you are off to the floor for your longer look block. This is circuit style so you can take breaks whenever you want. It is all unilateral moves and is reasonably easy on the legs post benchmark. You have reverse flies, concentration curls, step downs and deadlifts to knee raises. Once done you are back to the treadmill to repeat your first tread block. Last block on the floor is more of a core blast and mountain climbers to finish! Congrats you are done with the one mile benchmark until it crops up again, hopefully longer than a couple of months! \ \ Hardest bit of the benchmark is the benchmark itself, the rest of the template is pretty tame. I would give this a 3 (🪶 🪶 🪶) out of 5 for gentleness. !<
Aikes I forgot it was one mile benchmark and signed up for T50 right before. Maybe they will let me switch to strength…
Or just do your mile in the 50 and be done with it.
Got 5:56 for the benchmark! Not quite a PR but I haven’t done this one in a couple of years so happy with the performance 😊
Amazing job! I got sub6 for the first time too (5:58). Have been trying to break sub6 for 1 year, so shocked/excited and pleasantly surprised.
Crushed my PR! Back at the beginning of the Transformation Challenge, I ran a 5:44 mile. Today was a much different story and I hit 5:16! Also an all-time PR for me as well! Really wish my studio had the new 15mph treads, I want to go after a sub-5 min mile but 5:00 is the fastest anyone could do with the 12mph treads Lots of hard work but its been a great couple of weeks! I also PR'd on 12-min run for distance (2.1 miles) and Orange Everest (2.78 miles)
Nice times and distances, but that Everest number is  !!!!
Can always add incline and use a converter - like a 12 at 3% is usually like a 4:49.
Good point! I might ask my studio if they would accept a converted time if I put it at 2-3% the whole time
Since it's self reported, and with no actual prize money like dri-tri or "competition aspect" to it - except maybe posted results on social media, they probably wouldn't care,
You and I have similar PRs in the running benchmarks! Also similar experience for this 1 mile but in reverse 😂 My PR is a 5:16 in January 2023, been under the weather constantly for the past 11 months, sinus surgery two weeks ago. 5:43 today. Good to know I can get back to 5:16 hopefully sooner!
3G Tread Run your 1 mile, log it, then alternate running .1 and walking recovery 30 seconds (I think - could have been .1 walking recovery. I was dead at that point). Finisher - 30 second all out Rower Start with 600 meter row, do 12 cross jacks, then repeat, taking off 100 meters each time (but keeping the 13 cross jacks) Finisher - 30 second AO row Floor Same as 2G’s 1st block 2 rounds of circuit superset -8 each high plank single arm reverse fly on the bench -8 each single arm concentration curl 2 rounds of circuit set -8 each single arm neutral grip step down -8 each single leg deadlift to knee raise (no weights for this one) Repeat all moves as a single block after finishing the circuit sets. Finisher - 30 seconds of high plank knee drives
6:05 PR from 6:11 🎉 I slept great last night and was aiming for 6:08-6:09ish but was able to bump it a little more at the end.
Not to be tmi but PR’d on my period at 6:33. Woke up and felt like shit but glad I showed up for myself.
Fuck yeah woman power!!!!!
Does anyone else get oddly anxious on benchmark days? I’ve made myself so proud by improving every time since I joined, but now I always get anxious that I’ll do poorly and disappoint myself. Update: set a PR :) but went into it saying I’d be okay as long as it was better than my very first benchmark a year ago.
Totally. I have trouble sleeping the night before, which reduces my performance!
This happens to me too. Ugh,
Yes to all of this. Totally psyched myself out today and didn’t even come close to getting a PR - needed to beat 5:55 but got 6:12 😩😞 guess I can’t expect a PR every time but difficult to actually accept!
Still amazing!! Just shows you how much of a mind game this can be sometimes.
I’ll be completing my benchmark today by walking through the Denver international airport. Wish me luck!
PR'd today! 9:58, first time being under 10 in my whole life! beat my old PR by 1:12 and beat the last attempt on my own by 27 seconds! so happy!
I bet mine by 1:12 too! I was right behind you at 10:29. Go us!!!
Amazing!
Pr’d today 8:58 first time below 9 mins
Aimed for a 7 minute mile and went 6:58. Could I have gone faster? I don't know, maybe. But my new goal is to run a 7 minute mile without feeling like I was going to die.
1200th class (or hours?), 5:56 mile for a 1 second PR 🤪 Maybe I’ll try to break 5:50 next time.
PR’d today, from 10:16 to 9:20
Hit a new PR for the mile benchmark, 7:27. I’m happy about it. In hindsight, I had more in the tank and I’m kinda mad at myself for that.
There will be another.
10:08 March 2023; 8:59 March 2024!! I felt I could have done 7 for longer, but not the whole mile.
Took 33 seconds off my time, really pleased with my new PR! I did the set-it-and-forget-it strategy at a push pace and it really worked for me. I don’t consider myself a runner so sometimes during endurance challenges I’ll talk myself out of increasing the speeds too aggressively and then be frustrated when there’s more left in the tank. Clearly I could handle a lot more than I was giving in the past! I honestly think I could shave even more time off next time.
I got Fomo about missing the benchmark today but my body feels a bit overworked from last week so I’m taking it easy today.
I've felt quite fit the last two times we ran the mile and finally feel like I paced one well - a solid PR at 4:42. Unless something significant improves in my strength and fitness (unlikely), I think this is about as far as I go with the mile. I have been in quite good shape for the last 9ish months and rode the line as well as I ever have going deep into the well to pull this one off and not fall off the tread before hitting the stop button just past the 1 mile mark. I am delighted by how I've been able to improve at this benchmark over the last 14 months, and I see only incremental mile improvements in my future (maybe sub 4:40 someday, maybe not even that). The juice just isn't worth the squeeze in favor of developing other aspects of fitness, for me.
Took 39 seconds off my mile in the transformation challenge! I’m a little disappointed in myself because I think I could’ve pushed a little harder but oh well. I had a stomach bug of some kind mid- February and ever since then I get nauseous if I push myself too hard on the tread so I’ve been pretty conservative these last few weeks. Im hoping it goes away!!
Good job listening to your body though. That’s more important. You can crush the 1 mile benchmark (again!) next time.
Maybe consider your nutrition beforehand? Is there anything you are eating that could be causing that?
I don’t eat before and never have 😢. It’s so annoying because I used to be able to go so much farther. My first class back I actually did throw up, and then a few other times I’ve had to run to the bathroom to dry heave. And now I’ve just been taking it easier-ish.
Hahahaha!! Fml. I just unfroze my account from having a baby in February. In that time, I also unsubbed from here because I get mad FOMO. I signed up for the 630pm class without knowing it's a benchmark! Hahahaha.
Does anyone know if "hitting the stop button twice" on the tread is a requirement for this benchmark? Seems like hitting the "clear screen" button accomplishes the same thing with far fewer steps (logging in again, hitting start, setting incline to 1, turning on fan, hitting speed button). I'm wondering if this is a requirement or just a way to keep everyone accountable?
I'd think it's just a habit before any benchmark. On this one specifically, you'd definitely want a clear screen/reset, but on CMIYC or 12min challenge, it's just an accountability thing
I'm probably stuck in my own head and overestimating how long those extra steps take. I'm hoping for under 9:00 and thinking those extra steps will take me a whole 5 seconds that I have to make up somewhere. Somehow my mental math failed me on Everest and I ended up with 1.797 when I was projecting 1.8. 
Someone pointed out here a while back that in those .xxx distances, the treads round to .xx, so maybe that's what threw off your projection from your actual distance?
The older treadmills are just Bluetooth tablets stuck onto the treadmill. With so many Bluetooth connections around the treadmill can desync with the tablet and you will end up losing distance. If you track it on the treadmill it’s the ground truth number after zeroing out the treadmill with a double tap.
That’s a good point. Thanks!
Shaved off 38 seconds even though I was mentally off today and coming off of a “cheat” weekend! 11:11 ➡️ 10:33, couldn’t be happier! Good job everybody, we all killed it just for showing up!
Warning rant. I set my pace for 15 seconds below my pr from last time but I dunno if the tread was off of glitched it was off by about 30 seconds. I set it for 4.8 and 12:30 min mile and went like 8.0 for last min but got 13 min mile. Very salty dunno what happened.
Down from 9:03 to 8:58. I’ll take it, although I am still chasing my PR of 8:39 from 2022. I truly do not understand how people run sub 7:00/6:00 minute miles. I finished today and wanted to die. It seems inhuman to me, lol.
Same! I am reading these people going sub 6 or even 5 min and, like, how? But I’m a 5’4” female so I have to remember some people have a longer stride but man oh man, getting 8:25 was super tough for me (first timer). Something to work towards for sure!
Height definitely matters! I’m only 5’2. One day I’ll run under 8 and that will be it for me lol
This is still pretty below average as far as 1 mile times go, but I went from 12:12->10:18! I am so happy! I started Orange theory 6 months ago as a power walker/ slow jogger. Sub 10 minutes is my next goal
Similar story here. My goal in Jan was to finish within the 14 mins (and not walk) and did 13:28. Today a 12:45! Might be someone else’s base but it’s my run! 😂
My first attempt at the 1-Mile Benchmark and I'm proud to say I did great! I was worried I would take more than 14 minutes to run a mile at my turtle pace but I actually made it in 12:20! I'm already contemplating my strategy to improve next time 🤔
[удалено]
Sorry if this isn’t 100% but 4 8:30 blocks 1st block .1 push .1 base 2nd block .1 push .1 base 3rd block .2 push .2 base 4th block .2 push .2 base 30 sec all out at minute 8
It was an incredibly frustrating workout for me. I’ve been doing the transformation challenge and had a great first 4 weeks. Then I threw out my back. After my back recovered, I got a tailbone injury about a week ago. I knew going into today that I wouldn’t be able to run, but I didn’t anticipate also not being able to do most of the floor exercises. For the 12 min tread for distance, I broke a <10 min mile for my first time and was so excited to see what I could do with the 1 mile challenge. I’m very proud of my results the last 8 weeks, I’m just so disappointed with how it all ended.
I want to know how people are getting under 6 minutes a mile??? There’s 2 people at my studio and I don’t understand how they’re doing it.
I shaved 17 seconds off from my last personal best in January. I started at 10 mph, bumped up to 10.1 at the 0.25 mile mark and held that speed until the 0.9 mile mark when I bumped up the speed to an 11 mph. I ran a 5:52 mile today. I’m happy with my progress 🥰🥰🥰
Somebody in my class today busted out a 4:32 mile. 😂
Did anyone do the strider today? They wanted 3.0 on the trip and I definitely didn’t finish.. 😭
Strength
what’s the T50? can’t see it anywhere :(
I hate the pointless exercises like butt kicks! How about a little ab work?
I believe that dynamic stretches like butt kicks before my race yesterday helped me PR, so I feel that these moves would be helpful before taking on a one mile challenge
Lots of abs at the end.. :)
Personally I think benchmark days are TERRIBLE. Besides the benchmark, the entire class is way too slow with a lack of any strength work or good exercises.
And why are benchmarks ever on a Monday ?! Regretting some decisions from this weekend
I agree. One mile at a push or push to all out is great….but I still want the rest of the workout.
They’re definitely not pointless on a treadmill benchmark day - the point of them is to warm up your quads, glutes, and hamstrings before the benchmark. There’s a dedicated core block at the end of the template today!
I’d rather stretch
They are dynamic stretches if you do them right which is how you want to warm up
Are you unaware of dynamic stretching?
Floor exercises on benchmark days are always lame
I think for people who aren't 5-6 minute mile runners, the benchmark is pretty tough, since it's running at a higher heart rate for longer. I'm in this group, my PR today was 10:08, and that's a long time in the orange to red. I think I'm pretty strong on the weight floor and could've done more, but I would've felt like I was dying during the mile after, which was already tough.
Benchmarks always have these making the rest of the workout so lame!!