· Since many of you are starting to run on the treadmill for the winter, I dug up a handy treadmill Speed Vs. Road Minutes Per Mile Chart. Treadmill Mile Per Hour Setting – Equivalent Pace Per Mile. 5 – 12 minute miles. 5.2 – 11:32 minute miles. 5.4 – 11:07 minute miles. 5.6 – 10:43 minute miles.
· The 8-minute mile rule is a fantastic way to work on weak spots and create efficient running form, all while progressing quickly and safely. For example, if you can run 2 miles in 18 minutes, look for limiting factors, work on speed, and wait to move on to 3 miles until you can run 2 miles in 16 minutes.
· The Workout. Incline: Keep the treadmill at a 1.0 incline throughout the entire workout. Warm-Up: Start with a 5-minute easy jog at a pace where you can hold a conversation. Perform 4 Rounds Of: 30 seconds of a light jog (4-6 mph) 20 seconds of a fast, but controlled run (7-9 mph, think 10K race pace, or a speed in which you could only say a few words)
The most basic treadmill will record time and distance walked, and some will even calculate the amount of calorie burn for you. More advanced machines with electronic displays also provide a treadmill speed converter that tracks distance in miles/km and your end time, to calculate your average pace in minutes per mile and in miles per hour. Most treadmills give this readout in …
Suppose that hill goes for miles. Really, would you be maintaining 4 mph, even 3 mph, on that 15 percent grade? I guarantee it, if you planned on walking that hill for only 10 minutes, you’d naturally set your speed to around 2 mph or less! What beast maintains a 4 mph walk up a 15 percent trail for 45 minutes?
· Many treadmills — the ones that are of high quality — have speed options from 0.5 up to 10 mph. If you increase the speed to 10 on the treadmill, you are running at 10 mph. That’s a brisk pace, and equivalent to a 6 minute mile. Reaching Greater Heights.
· However, you can get close. Begin by pushing the button that will increase your running speed and make the treadmill turn faster. Try increasing by 0.5 mph each time. If you can still run comfortably at that speed, turn it up another notch. Your maximum sprinting speed is likely to fall between 8 and 12 mph. Calories
For instance, a 10-minute mile on a treadmill is equivalent to a 10:43 mile of “free-range” or outdoor running. A 10-minute mile on the treadmill with a one-percent incline translates to a 10:13 free-range mile, and a 10-minute mile with a two-percent incline is a 9:46 mile. 5. Changing Your Stride. That moving belt can play tricks on your stride.
If you ran your last 5K in 27 minutes, for example, divide 27 by 3.1 to get a miles per hour speed of roughly 8.7 mph. Set Treadmill Now that you know your average race time in miles per hour, you can set your treadmill to the correct speed.
· The treadmill pace to run a 10.24-minute mile and a half must be at least 8.8 miles per hour.