Orangetheory Fitness Mile Benchmark

The Orangetheory mile benchmark can be challenging.

At Orangetheory Fitness (OTF) this morning, a classmate asked me “how did you do that?!” We had a 6-minute distance run on the treadmill; I ran about 1.12 miles (less than 2 minutes AFTER running 1 mile in the same time during a coach-guided block).

It reminded me that about a week ago, OTF held one of the various benchmark challenges: the one-mile run.

Most recently, I did it at a 3% incline.

Background on the Mile Benchmark

While I didn’t attend the class that day of the most recent mile challenge, I finished each 1-mile benchmark run that I did last year in 5 minutes.

The maximum speed on the standard OTF treadmill is 12 miles per hour (MPH).

This equates to running at the highest All-Out pace for 5 consecutive minutes.

During those challenges, I sometimes got asked the same question. My initial response: “I don’t know really – how do you feel you did?” And this is the key point to remember:

You’re your own number one personal competitor, cheerleader, disabler, and enabler all in one.

Comparing yourself or your results to others’ results can be useful, but the key focus should be on YOU.

Who cares if someone else ran faster than you in the mile challenge. Use it as a point of reference, but don’t lose sight that the benchmark challenges are PERSONAL.

Perception vs. Reality in Orangetheory Benchmarks

Despite my emphasis to keep things in perspective, I’ll be the first to raise my hand and say I’m extremely self-conscious at the gym. I wonder if I look stupid running, lifting, or rowing.

I care about what others might say or think about me. Yes, I know I shouldn’t care, and I try not to when possible. It’s just a part of who I am in class and outside the gym.

But that’s what is great about OTF and one of the many reasons why I spend $2,148 a year: the great people.

From the coaches to the studio members, everyone in the class is cheering for themselves AND each other. There is a level of community that I have not encountered elsewhere recently – even beyond a gym or exercise class.

Reflection and Lessons Learned on the Mile Run

With an overwhelmingly warm response and great encouragement from both classmates and complete strangers, I’m motivated to continue to explore ways to get stronger, faster, and – ultimately – happier.

I’d like to offer an overview, yet detailed deep-dive, of the 1-mile challenge. Whether your goal is to run a 5-minute mile or walk it in under 15 minutes, I hope you’ll find something useful.

Also, if you haven’t had a chance to read them yet (or if you’re new to Balanced Dividends), check out these core OTF posts:

Orangetheory Fitness: It’s All About That Base (Pace)!

Orangetheory Fitness: How to Win (Your Personal) Dri-Tri

Orangetheory Fitness: Let’s Get Rowing!

Enough of the shameless plugs, let’s hit that mile run!

Before the Orangetheory Mile Benchmark

Here are steps I considered and utilized during my 2 years so far at OTF. I started running my mile challenges around 6:30 and now consistently hit 5:00.

(1) Determine Where You’re Starting

Running, jogging, or power-walking a mile without stopping can be intimidating. Regardless of your OTF pace, the first step is to determine where you fall in the OTF spectrum of treadmill groups:

• Power Walkers – 3.5 to 4.5 MPH at a 1% to 3% Incline
• Joggers – 4.5 to 5.5 MPH at a 1% Incline
• Runners – 5.5 MPH and above at a 1% Incline

If you utilized the bike or strider in class, don’t worry – you can speak to your OTF coach about options for equivalent speeds or resistances.

Depending on your respective starting point, I highly recommend working within your respective range for your mile (or equivalent) challenges.

If you’re a jogger during class all the time, initially stick with being a jogger on your mile challenge. Don’t bump it up to 6 MPH if you usually run at 5 MPH and expect that you’ll run at 6 MPH for the entire mile.

Be optimistic, but also be realistic. I tried running at 11 or 12 MPH during my first 1-mile challenge. Result = #FAIL, and I nearly injured myself.

Listen to your coaches and your body. This leads to the next point.

(2) Train Patiently and Consistently

Regardless of what pace or time we want to eventually achieve, I can’t overemphasize:

Do NOT expect that you will always get faster every single block on every single day.

Even a modest improvement in time and/or speed during a typical class takes time. In some instances, it could take weeks or months.

Whatever your potential distance, it’s helpful to know what speed (or effort) will yield a certain distance (or output). Remember – a slight adjustment in speed at a slower pace has a larger impact in terms of % change than at a faster pace. The faster you get, the harder it is to reduce your time.

One of THE best opportunities for staying on the path toward consistency and, eventually, improvement is focusing on the objective of each block each day.

Endurance Days

Key Focus: Active Recovery

Typically consisting of longer times and/or distances on the treadmills, Endurance Days are likely the type of workout most people associate with running a mile.

But beyond the treadmills, the rowing machines and weights and other floor-based exercises also tend to have longer times / higher repetitions but with lower weights and/or intensities.

Utilize all phases of class – treadmill, rower, and the weight room – to focus on active recovery. It’s not just about the running.

Strength Days

Key Focus: Making Crap Harder To Make It (Eventually) Easier

Okay, I made this name up. But the point is accurate – training at something in a different and/or more difficult manner from what you normally do pushes you.

On the treadmill, inclines are very common on strength days. On the floor, you’ll likely be doing lower repetitions with higher weights.

Fun Fact: I tended to avoid all inclines, but I’m slowly getting into them. Of course, as your coaches tell you, if you have any orthopedic issues or other concerns, don’t do the inclines – consult with your coach for options.

Overall, use a type of variance to complement your wider training.

Power Days

Key Focus: All Outs!

Yes, Power Days do focus on other aspects beyond All Outs on the treadmill or rower.

The floor or weight room exercises often have movements that will keep your heart rate elevated for an extended period of time. Burpees as recovery during Hell Week, anyone?

That said, I find Power Days mentally challenge me the most. Of course, this will vary by individual, but trying to consistently maintain the same speed for a whole block’s All Outs can be daunting.

Again, consistency is key. Use these opportunities to challenge yourself – just do so intelligently.

(3) Execute A Check-In Before the Benchmark Day

With the specific benchmark challenge types usually only being revealed within 24 hours of a session, you might not know when you’re going to do your next mile challenge. You can probably see a benchmark day on your studio’s calendar coming up. It might be a 2,000-meter row or a 22-minute run challenge.

And you know what? Who cares! Use any type of challenge – whether a formal benchmark day – or a specific part of a typical class as an opportunity to see how you’re progressing.

Doing a 3 minute Push Pace on a treadmill block? Try to see if you can maintain the same pace for the 3 minutes. Yes, I agree – those can suck, but they’re good for you.

Not sure you’re ready? Consider a progressive push, where you increase the speed slightly maybe every 30 or 60 seconds.

Trying to see if you can run closer to your All-Out at the last minute? Start on the lower end and then adjust accordingly.

Conquering the Orangetheory Mile Benchmark Challenge

After carefully and consistently preparing with your classmates and coaches in various classes for weeks or months, you’re ready to go!

Most people simply pick a target time/speed and go at it. Slow down for a moment. Check this out first.

Do a Reality Check

Let’s say you’re a runner (5.5 MPH or faster) and want to finish in 10 minutes or faster. Simply selecting 10 MPH will get you to your target time.

But ask yourself these questions:

(1) Have I maintained my active recovery or BASE PACE anywhere near this split? Remember, Base Pace is, generally, described as

a pace that is challenging but doable that can be maintained for 20 to 30 minutes.

(2) Have I reached or experienced the intended target speed(s) during any PUSH PACE?

(3) Have I reached or experienced the intended target speed(s) during any ALL OUTS?

If the answer to any of these questions is NO, then you might need to realign your target and expectations.

Don’t Underestimate Yourself

On the flip side, don’t be so conservative that you try too late to make up ground on the later portion of the run.

Some people refer to this as having too much gas left in the tank (vs. too little) – you had a lot left and despite running faster, you ran out of time to reach your target.

To find this balance, also consider how far you’d run at a certain pace if you were running UNDER and OVER a mile.

Deconstruct the (5 Minute) Orangetheory Mile Benchmark into Phases

Similar to a 2k row (which we’ll cover in a future deep dive), it can help to break the run down into segments of either time or distance.

When I’m running a 5 minute mile, I prefer to break it down into chunks of time.

First 30-60 Seconds (1 Minute)

The OTF treadmill takes 15-20 seconds or so to get up to full speed at 12 MPH. It takes about the same or a little less time for the other speeds.

Use this segment to clear your mind and to build up to your initial target pace.

Regardless of your target pace or time, set the right tone and mindset.

Next 90 Seconds (1 Minute to 2.5 Minutes)

In the 5 minute mile, this gets you to the half waypoint. During this period, I focus on my breathing.

For as long as possible, I attempt to inhale through my nose and exhale through my mouth. It doesn’t work this way very long.

I quickly revert to breathing through my mouth, but I try to take slower, longer breaths.

No matter what your pace or distance, listen to how you’re feeling and do what feels good for you.

Filler Minute – and a Half!? (2.5 Minutes to 3.5 or 4 Minutes)

I find this the most difficult part of the challenge – especially mentally. Just over the halfway mark, this is where things start to suck.

It reminds me of the 1000-to-1600 meter segment of a 2k row. It’s important to stay mentally aware. Yes, listening to your body is always key.

But your mind will start talking you out of it if you don’t stay focused. Try to relax. Think of your form:

• Loose jaw – your face should be calm and not tense.
• Fluid arms – hands not going above shoulder height, elbows should be moving straight back, and arms not crossing your body in front of you.
• Cadence – despite your legs only moving as fast as your arms, you should still not consider this your true all-out – even if you’re going at the same speed!

And then you finally hit that final minute. Where ever you are hitting your respective last minute or target time/distance, be mindful of your form.

Grand Finale (4 to 5 Minutes)

As you’re still running at 12 MPH, you’re not really running faster. However, you’re now feeling like you’re moving more quickly.

Be aware of your stride here. I tend to increase my actual steps per minute (i.e., taking quicker, shorter steps) by pumping my arms faster.

For some reason, I find the final minute much easier than the prior minute. Whenever you’re almost done, try to run through the finish line.

Closing Thoughts on the Orangetheory Mile Benchmark

I’ll repeat a prior point as it’s really important:

Consistency is Key – Keep Up a Routine

The problem with most routines is that you’ll potentially get bored or plateau from a performance perspective.

With OTF’s constantly changing workouts, you’ll be less likely to plateau. It does happen though, so don’t get discouraged. You’ll also have another chance in a few months again at the Orangetheory Mile Benchmark.

Just keep at it. You’ll eventually form positive behaviors and habits.

Don’t Look for Massive Change Overnight – Look for Sustained Progress

It’s simple – just remember it.

Looking Back and – More Importantly – Ahead

OTF continues to challenge me. After two years of a lot of sweat and, more recently, tears, I continue to be amazed by what the great people at OTF work to accomplish.

I hope you continue to find success and happiness no matter what you’re doing. Remember – you need to at least try something. Why not the Orangetheory Mile Benchmark?

And if you fail? It will only make you stronger the next time. It’s all part of finding your balance.

Readers, what challenges are you working on to overcome? Are there any approaches you’d consider? How do you continue to improve?

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Related:

Best & Overlooked Balanced Dividends Posts of 2018

15 Years Later: 5 Things I Wish I Knew Sooner

Side Hustling: The Fruition of (Potential) Frustration

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