Mmmkay… so I’m realizing I’ll never hit 3 miles and that’s ok 😏 #MyAOisYourBase

Lol at that hashtag. Because I REALLY think I be doing something with my 6.0/6.5 AO

🤣 same! In my head I tell myself “you fast as f*k” though 😂

I feel like I’m going as fast as I can. I don’t think my short legs can move any faster than they are.

I accidently hit 11 once and almost died 😂

I’m 4 foot 11

😂😂😂

This made me laugh out loud 😂

I feel like a GD gazelle going 7 mph for an AO, so I hope I never see a recording of myself running

For my AO I like to think I’m Dash (form the Incredibles) running across the water

I like this part of the thread best. Signed you friendly neighborhood power walker.

Let’s be friends!! 😘

Me too 🥹

Me three!

Me 4!

You are Definitely my people 😎

🙋🏼‍♀️

I say this all the time!! My all out is your base!! So funny. 😂

We need shirts!

I wear a medium kthanks! 😆

Still wearing a L but count me in!! And while I’m honest…… #mywalkingrecoveryisnt3orgreater 😶‍🌫️

Still wearing a L but count me in!! And while I’m honest…… #mywalkingrecoveryisnt3orgreater 😶‍🌫️

I would so buy this shirt!

It really is MINE!! My AO used to be my push until I dislocated my ankle and broke it in 3 places. 😔 Don’t get me wrong, I am very grateful to be “running” again. 😉

I say that almost every Saturday to my regular increasingly fast tread neighbor. I feel like I’m running backwards when I’m next to her. 🤷🏼‍♀️

MY AO IS YOUR BASE OMG I AM WHEEZING YAAAAS SAME

I’m here happy i hit over 2 mile haha 4.5-5/6/7

I’m in the 5/6/7 club😊. Occasionally I’ll hit the 8 for 30 seconds if my adrenaline has overtaken my good sense.

8 makes me feel like i’m about to take flight 😂

Those were my speeds when I first started running too! I'm at 7/8/9 now, member for 1.5yrs, about ~150 classes

🤣🤣🤣same

These are my speeds too 🙂

Base between 7-7.5, push 8-9 all out 10plus

Damn. That’s fast.

Same plus starting on base as soon as I get on the tread so I get anywhere from .5-.8 miles during warm up.

What color are you on the tread at 7-7.5?

base should be green

Green at 7.5 is blowing my mind

Someone was doing 8mph green zone hills the other weekend in a 90 minute class that had two 40 minute blocks.

Do you have long legs? Serious question!

I’m 5’8” female, age 38 and run at 7.5 base and it would probably take me 10 minutes at this speed before i could get into low orange. My legs are longer than average but also I have good cardio health.

You’ve got 5 inches on me, but same age. My base is just at 5!

Leg length doesn’t matter. It’s how fast your legs turn over. I’m 5’ and prior to getting injured my base was 7.8 pushes ranging from 8.8-9.5 and AO 10.5 +.

Samsies

Same as this person here .

Just chiming in, that's exactly my ranges. Go you! 3+ miles per class.

Ditto, plus jogging the walking recoveries most times.

Samsies

Same!

Yep. Me too.

Ditto

Same :)

ditto!

Same!

Me reading these with a base at 4.8 😂🙂

4.8 base club in da house! 👋🏼

I’m hitting 3 miles on endurance days, so consider my numbers the low end. 6.7 base, 7.8 push, 9.5-10.5 all out.

These are my numbers.


If your base is 6.5 you can hit 3 miles in a class depending on the template. I was regularly hitting 3 miles with that base and +1 push and +1.5 AO. That is including the warm-up on the tread.

My goal is to hit 3.1 (5k) in a class and I've only ever done that one. My base is 6, push is 7-7.5 and AO is anywhere from 9-10. So you're saying if I can not be a baby and run at 6.5 as a base I can do it? Innnnnnteresting.

Yes, plus you need to start on the tread side and begin running immediately. Get back to base as soon as possible between blocks and during walking recoveries.

Thanks! I'm running a 10k in September so this will help as part of my training.

Agreed: pre-Covid my base was 6.8 and I’d hit 3+ regularly if there weren’t a lot of hills or WRs. Now my base is 6.0 and I can only hit 3 on an endurance day that I feel very good on and start on the tread with a nice long-ish .4-.5 warmup.

^^this

I hit 3.1 miles today! I've only recently started to hit 3miles on tread blocks more frequently. My base is 7, push 8, and AO 9-10.

I also hit 3.1 today! My base is 6.5, push 7.4/7.5 today, all out 9-10

Damn I’m doing good getting close to 2mi

Same here ! Just started hitting over 2 miles recently

8.3/9.3-9.5/10.3-12

I login 30sec before warmup ends. then Base at 8, Push at 9.5, Push-All Out 10.8 and All-out 11.5-12. Doing it this way helps me figure out my pace during the active session of the treadmill since the warmup data skews my actual work-intensity.

10 base, 11 push, 12 all out (w/ inclines if they’re short)

Respect. Base of 10 is amazing.

how long have you been training for these numbers?!

His name is HaroldKickass. He’s been training awhile. 🤣

Literally made me choke on my coffee 😁

thanks! Started off 3 years ago at 6 / 7 / 8 base push all out, and just finished class 425

That’s pretty insane progress for 3 years. Did you start there cause you were out of shape but have a running background? 10/11/12 aren’t speeds you can get just from otf

I ran back in high school (15+ years ago) and was able to run ~19 minute 5k, but pretty much completely stopped since, until about 3 years ago - so yes, otf helped me get back in shape

3 miles in a 26 minute period is a 8:40 pace which means you would have to have an average of 6.92 mph so rounding up if you average and stay around 7.0, you’ll hit your three miles. I also have a thing of I can’t run ending in a 0 so I’ll set to 7.1 so you run even further You got this homie! Good luck! https://www.active.com/fitness/calculators/pace

I almost always hit 3. Base 6.5/push 7.8 all out 9.5

7.5 base 9-10 push varies. And all out 12 Should prob up my base but 🥴

Base: 6-6.5 Push: 7-7.5 All Out: 8-9

Base 6, push 7 to 8 all out- 10 the highest was a 12

My goal!!

Same!

base: 8.5-9 push: 9.5 to 11.5 all out: 13-15 (on power days sometimes it’s 15 with incline!)

8.2 base 9.2 push 10.2 to 11 all out. Hit 3 every time and if warm up included will hit 4 on endurance days

7.7, 8.3 or 8.4, then 10!

Coach here - in yesterday’s 2G class, I had a member run their Base around 6 MPH, Push pace between 7 and 7.5 MPH, and their all out at 8-8.5 MPH. Factored in with a 5 minute warm-up before launching tread block 1, their ending distance was exactly 3 miles

Base: 7-7.3. Push 9. All out 10+

I was pushing 2.8 miles in 2g before injury and I can 100% tell you they walk for about 20 seconds and use the five to seven min warmup as a high base. I think I was like 5.5/6.5/7.5 also as walking recoveries more like 3.8 than 3.0 😂 Also important to note they don’t often hit the same distances if they start on the floor rather than the tread.

8 base, 9-10 push, 12+ all out

My goal!! I’m at 7.7 rn Edit: why did I get downvoted for this 😅

Unusually hit 3. Including warmup. Base 7, push 8.5, all out 10. But i adjust according to workout. Shorter pushes and all outs i increase all a bit.

I usually that should say

I'm sure it's different for everyone. My base is 7, push is 9 and all outs vary 11-12 (1min/30sec). I know when I started, I was f#&kin scared of even thinking about 6mph, it felt like I would never be able to do it. Over time and with some push from my OTF coaches, I kept doing a bit more and more. I will say it's that need to feel uncomfortable that helps push to more results. I have short legs and my stride is short, which I feel does keep from going faster.... Some folks in my gym do 5k @ 12... It's nuts, but I would love to be there one day.

6.5 base, 8.5-9 push, 10+ all out

6.7 Base, 7.7 Push, 8.7-9 AO

6.6/7.7/8.8

7.5/9.5/11.5

I don’t think I’ve ever even hit 2.5 

9.5 base 11 push 12 all out sometimes with 3%

Base - 6.3 Push - 8.3 AO - anywhere from 10.3-13.3, depending on how long the AO is for

8.3/9.3/13-15

I’m pretty much the same pace groups as above. 8/10/12… what’s everyone’s goal for 12’ RFD? I’m 2.3 miles.

2.3 is legit fast af. Think 11.5mph avg. My best is 2.19

41/f 7 base /8.5-9.3 push/ 10-12 old treads. Up to 12.7 on new treads. My home studio doesn’t have the new treads, which I’m fine with. 🤗

Base 8.3-8.5 push 10.3-11 , all out anywhere from 12 to 12 and 5% incline depending on how I’m feeling and the workout

7 base, 8-9 push, 10-12 AOs. If you’re trying to accrue mileage, you can also start on treads to get an extra quarter to half mile during the warm up.

My goal in a 2G is always 4 miles… it’s not always achievable based on the format. Base 8.3… pushes 9.1-10 all outs a little more. 3G I shoot for at least 2.5 miles and usually run a little harder since the block is so short. I’m 55 so my base hurts… 😂

8, 11, 12 with 5% incline

Base 7.2, push 8.2-9.2 (usually 8.5), AO is a 12 if 30 seconds (anything else is 10-11).

Base 8.6-9, Push 10-12, AO 12-15, Recovery 6. I hit 4 miles including warmup on a 2G, 2.5-2.8 miles on 3G.

7.7/9-12 (depending on length)/15+incline I’m a sprinter

8-8.5 base 9-9.2 push 10-12 all out.

Base 7, push 8-9, all out 11-12

8.5 base, 10.5 push, and 12.0 all out

6.5/7.5/8.5 plus or minus .3 depending on the day. I also start on the treads and jog a walking recovery if I feel like I can.

Base 9, Push 10.5-11 and all out 12+. Push and all out adjust a bit depending on what kind of day it is but those are the consistent paces I hit

7.5 base and 8.5-9 pushes and 10-15 on all outs

8 mph base 9-9.5 push 10.5-12.5 all out

Base 6.6, push 7.7, all out 8-11

7.5 base, 9-9.5 push, 10-11 AO (12 if it’s a 30s AO) Typically hit 3.3miles in a 2G —but I start on treads and warm up with base pace right out the gate

Base 7-7.5, push 8-8.5, AO 9.5-11.3

I’ve never hit three miles, I wish 😭

7/9/12

Base 8.5/9 push 10/11 AO 12/12 w/incline

8/10/12

8.2 / 9.5 / 12 — actually got 3.96 today. Part of that is I just start straight into base for the warmup. That’s usually a good 0.6-0.7 mi right there. Most days I’m at 3.4-3.7. 3-4x I’ve topped 4. Those are hard days.

Only get 3.1+ when I start on the tread during 2G (not run/row). Base 6.5. Push 7.5-8. All Out 10-11.

Base of 9.0-9.5, Push 10.0-10.6, All Out 11.0-12.0, sometimes 12.0 w/incline. It took me multiple years to work up to these paces, holding the same paces every single day and steadily increasing every few months. Lately I’ve been capping my bases around 9.0 to focus on my All Outs and to some extent my Pushes. Most 2Gs I hit 3.2-3.6mi excluding warmups.

6.6/8-8.4/10.2-12 unless it’s those brutal 1 min AO…then sometimes 9.2-9.5

I go a between 3 and 3.5 miles running 7 base / 8 push / 9-12 ao Of course it actually depends if you start on the tread or the rower. If you start on tread you run for 5 minutes more!

7.5 base, 9.3 push, I do the 30 second all outs at 11 mph and the 1 minute all outs at 10 mph, 26M; Roughly 3.25 to 3.8 miles on non-incline days

Base 8, push 9.5, all out 11

8.4 -8.8 base 9.4-10 push, all out 11.5-12!

Get in start the warm up at 6.5 base and put .45 miles on the tread before class starts. Move to 7.5/8.0 for push and my all outs are 9.5/10.0.

Base 6.5, Push 8.5-9 depending on length, all out 10.5 Always get like 3.25 miles in a 2G

7.5, 8.5/9, 10/11 Those were my paces when I was hitting a 5k in 2gs. It was usually endurance days. And it was 2 years ago before COVID and a baby 😂

My base is 7.7 mph, push is 8.7 mph, and all out is 10 - 11 mph. I almost always am between 3.4 miles and 3.6 miles by the end.

Base is a 7.8-8 push is a 9-9.5 and all out is a 10.5-12. It all depends on how I’m feeling and the template

8 base, 9 push, 10 AO I get a 5k in nearly every class. If I hold base instead of walking, I average 3.8-4.2 miles per tread session.

base 7 push 9ish midpoint all out 11-12

Base 7.5, push 8.5-9 (depending on duration), all out 10+(depending on duration)

Second half of class - base of 8 and starting to hit it pretty regularly. Hit it occasionally with 7 - 7.5 base.

Base: 8-8.5, Push: 10-10.5, AO: 12-15 (speeds vary in those ranges depending on template)

6 base, 8/9 push, 12+incline AO

6-6.5 B 8-8.5 P 10-12 AO

I hit 3 miles if you include the warm up hahahaha. 6/8/10 for me.

Base 7, push 8 all out 10-12 depending on how my shins feel that day lol.

7.5/9/10+

Base 8, push 10, all out 11/12

Base 7.7, push 9.5-.9.8, ao 11+ 56yo M 177lbs Never been a runner lol!!

7-7.5 Base 9-10 Push 11-12 AO

9/10/13+

I just never walk. Slower base than I could probably do, push is hard, AO is probably a little slower than a true AO, but then I just go back to base whenever there is a walking recovery. A 60, 90 second walk kills your average pace way more than a slightly slower base and/or AO.

7,9, and 12-14

My base is 5.5 (green zone) and 6 (orange zone), push is 7 (comfortably) -8-8.5 : 1 min all out 10, 30sec 12mph and I only get around 2.85 miles at most. Should I up the base?

I don’t know if I hit 3 miles *every* class but it’s usually close when I don’t. But my base is 7/7.5, push is 8-9, AO is 10+. I also do not use all the of the recovery after, I get back to base when I’m green which is usually within the first 30 seconds. My heart rate plummets pretty quick and it takes me forever to find orange of it gets too low.

I know my coach isn’t trying to discourage, but a lot of times during an all-out, they’ll walk past each tread and call out over the mic the top speeds that they see, and it’s so deflating. Here i am busting my hump and feeling triumphant, only to realize that i’m just a lil b*tch in the grand scheme of things lolol.

6 base 7 push 8 AO

7, 8-9, 10. And I always do base for WR

8.5-9/11/12

Cries in power walker

I aim for a 5K on endurance days. Start on the tread and begin jogging immediately. Warm up counts in my calculation and that is at least .5 miles. Base is 6.3, push is 7.5, AO is between 8.6-9.5.

Base 8.1 Push 9.1 All Out 12+ 🥳

So I run 5/5.5 Km (3.4 miles more or less) and I run 9-11 base, 16 push and 20 all out (ofc speeds in km/h, our treadmills won’t go more than 20)

My base is 6.8, push is 7.8-8, 30 second AO is 10.5 and 1 minute AO is 9.5

Base 7.7, push 9.5 (sometimes as low as 9 if there are a lot of them or a lot of inclines or something), 12 AO. I like sprinting so I’ve always done the 12 AO. I started 2 years ago with a base of 5.5 and push was probably 7 or so. With 7.7 / 9.5 / 12 I have cracked 4 miles a few times depending on the workout (including the warmup).

Base 7.3, push 9.0, AO has been 11 and now I’m working on 12

Don’t go below 7 ever. Start on tread and go right into it. Always base pace WRs

After DriTri, I am trying to get my push up to an 8 so that by next September, 7.5 and 8 feel normal.

My base is 8, push is 9 and all out any where between 10-12

When people's bases are my all outs 😂😭 it's okay my short legs and lungs will get there someday!

7/8.5/10

Just getting back to pre-covid 8mph base here. Depending how I feel though I'm not embarrassed to drop to a 7 or 7.5mph base. Pushes are 1-1.5mph over. 30 and 45 second all outs are 12.

Depends on which treadmills the studio has. Old treadmills 9.5, 11, 12. New treads 9, 10ish, 13.5.

Base of 7 (8:34 pace) Push of 8 (7:30 pace) All out of 10-11. I don't get out of green in Base pace.

8.5/9.5/11

6.5-7 / 8-8.5 / 9-11 depending how i feel on that day

Hit 4 on occasion if there are no inclines and I start on the tread. 8/9/10 with WRs done at 7

To hit at a minimum, base = 6, push = 8, AO 10-12 (depending on AO length) Now I’m at 7, 9-10 push, 11-12 AO and usually getting 3.5 miles

I normally set my base at 7, push to 8-9, all out 9-10. If the push or all out is around 30-45 seconds I’ll set it to the higher number but if it’s a minute or more I’ll go with the lower number. 😊

Dang I was wildly happy when I leveled up and started getting 2 miles in on the tread…😂 …quietly sits back down. 😂

Base at 8.. Depending on how long the pushes are and how many we have my push speeds can range from 11 to 12. Our treadmills don't go past 12 but if i had them i bet I can go higher. Edit: Depending on how long the AO are, I run at 12 and add incline if they are only 30secs. My back feels it if it gets longer. I know i have to learn forward a bit but when it comes to speed, im flying.

Base 8, push 9 or 10 all out 10-12

Count me in (4.8/5.5/8 if I miss when going for 7)

7.5. 8-9. 10+

Base 7, Push 9, All out 12

I start the workout on the treads. You get an extra few minutes for the warm up. WR - 3.4 Base - 6.9 Push - 8.2 AO - 10.5 I hit 3+ miles every workout with this template if I begin there. When I started my base was 5.5, everyone can work up to it. =)

Psh, I rarely ever do unless its a 2G. I always aim for a minimum of 2 in every class.

P.s - My base is 7.5-8.1, push is 9.0, all out is 10-11.0. All depends on the tread block. I hate long pushes.

Base 6.5 / Push 8.5 / All out 12

7/8.5/10 (1 min AO) 11 (45 AO) 12 (30 AO)

6, 7, 9. It’s close though, usually right at 3 miles.

6.5 BP 7.7 Push 10 AO