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Can anyone help me ? i'm doing some training on the treadmill and am not sure about speeds.
What speed in kph is a 1.25 half marathon.
or a 7 mm
and a 6.30mm
1m = 1.61k, so
HM in 1h25 = 14.89 kph (wow, that's quick)
7mm = 4'20" per k
6'30mm = 4'02" per k
best of luck, speedy
To my reckoning - (anyone else...?)
7min/mi = 8.57 miles per hour (so x 1.6 to change to km) = 13.7kph
6.30 min/mi = 9.52 miles per hour (again) = 15.2kph
You'd need to run 6.29 min/mi to get a 1:25 so 6.29 min/mi = 9.54 mph = 15.3 kph
Hope that helps ....
(worked mine out using the RW pace band generator for the pace to get a 1:25)
I was having similar issues when I was training sometimes on the road where I work in mins/mile and sometimes on a treadmill which is in kph. I put together a simple web page to calculate all the different values, which you might find useful: http://fereday.me.uk/running/
It's a bit glitchy, and it doesn't do nay error checking, as I've never properly finished it, but it works well enough to be useful I think. All you need to do is fill in one value each in 2 of the three sections, click calculate and it'll fill in the rest.
Let me know if you find it helpful
It's all about balance, I can run fairly well at 16 kph but it needs concentration and pretty good form. I did a progression run on a treadmaill yesterday 14kph for the first 5k and then cranked it up, 16kph for 1k, 17kph for next 2k, 18kph for 1k and finished last 1k in 19.5kph
I've always found this little cheat sheet handy... I keep it on my phone so I can plan treadmill sessions: http://www.bx3.com/phil/tri/treadmill-cheatsheet.pdf
Don't forget 1% incline needs to be added for all these paces to become equivalent to outdoors.
PhilPub wrote (see)
In theory, genuine "speed work" should be easier on the treadmill...
In theory.... but not in practice in my experience. I've no idea why speedwork feels so damn hard on my treadmill compared to outside, though I suspect it's lack of cooling air (there's no air conditioning in my garage). My heart rate appears about the same both inside and outside on these sessions, so I guess it may be more about perception.
Ross - personally I don't agree with the 1% incline theory. There are just too many factors involved to be able to reduce it to a simple formula.
This is all off-topic, I know
Nice cheat sheet Ross - thanks for posting
Tenjiso, 1% is to a certain extend going to be down to personal physiology etc, but it orignally comes from coach Jack Daniels who measured blood lactate from athletes until it was the same effect as running outdoors. His recommendation is between 1 and 1.5%.
So DavKel you say you ran 73 second 400m pace the last 1km after you had 9km behind you.I had complated between age of 16-23 more than 50 times 400m dash,so I can tell you that is a hard pace for a hobby runner.My best was 48,43 sec,so I know what I am talking about.I am little doubt this performance.I had seen runners back in the days with sub 14 min/ 5000m.They had been able to run peace like that end of they session.
I've found that treadmills are good for concentrating on technique, because you are in a neutral environment with few distractions and the speed is constant. You can experiment with longer/shorter strides, strike angle of leading foot etc and see whether it takes more or less perceived effort at the same speed. Also if you speed up the mill you can see/feel how your technique starts to deteriorate.
For me, at around 16kph it takes too much concentration just to avoid falling off esp. when tired and I tend to reduce the speed to 11-12kph but at max incline-this gives me a tough workout but without being so fast and furious.
Hope this helps