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what speed should i run on a treadmill
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i'm having do do some of my weekday runs at a gym on a treadmill.
following advice from other RW formities i've set the treadmill at 2% incline.
i run at about 10min mile pace - how many km per hour is that? the treadmills are in Kms only and i'm having a reaaly blonde day and can't work it out!
should i stick to this pace or run a bit faster to make up for the fact that its easier than road running?
hope you can help
thanks!
following advice from other RW formities i've set the treadmill at 2% incline.
i run at about 10min mile pace - how many km per hour is that? the treadmills are in Kms only and i'm having a reaaly blonde day and can't work it out!
should i stick to this pace or run a bit faster to make up for the fact that its easier than road running?
hope you can help
thanks!
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Comments
1 km = 5/8 of a mile.
6/5 x 8 = how many km p h you run = 9.6 km p h.
Thou I wait to correct and embarrassed
Note to Stifler: that's a joke.
Vary it, Boo. Crank it up for a bit, wind it down for a rest. Throw in some almost-sprints. And don't worry about incline unless you want to do some 'hills' (sorry if that's blasphemous).
It's less dull, and it'll do you good!
12 min/mile = 8 k/hr
11.5 = 8.3
10.5 = 9.1
10 = 9.6
9.5 = 10.1
9 = 10.7
8.5 = 11.3
8 = 12
7.5 = 12.8
7 = 13.7
6.5 = 14.8
and if you ask me, 2% is a bit steep
You can run much quicker on the treadie without getting as out of breath. This really gives you a chance to practice quick leg speed, and give those fast twitch muscle fibres a thorough workout.
If you want to practice speed work set it to negative incline if your treadmill supports it :-)
If you want to do a Hill Work session then don't use the treadmill use an elliptical trainer, stepper or stairclimber instead
I was using a treadmill for speedwork on holiday last year. The treadmills max speed was 16km/h which was roughly my pace, so I used it. As the treadmill was max'd out, I think this caused it to trip out and stop immediately. WAHEY!!!
i have in my training to do some speedwork as well, but i just wanted to know what my 'steady' pace feels like on a treadmill.
and luckily dave the spartan i don't have to worry about my 'dangly bit' as i'm a girl - i'm just worried about running too far back and shooting of the end of the belt!
its interesting what you say about running quicker without getting out of breath. it hadn't occoured to me that that would be a useful exercise on a treadmill. also i haven't bothered with the other eqipment, but if you reckon i can get a good hill work out on an elliptical trainer, i might try it for one session a week.
thanks again everyone.
I reckon this was because you can get a really tough cardio workout on there, with really high heart-rates and sweatiness, without the impact, and without feeling like you're gonna fall off the treadmill cos it's going so fast!!
Rhino's right though, it's better to run on an incline if you've got probs with knees, or any other injuries or niggles.
i'm following the hal hingdon guide and my week consists of one long run which i'm doing outside, then 2 shorter sessions and one medium session in the week. maybe i could do the medium one at a steady pace then do some speed work/tempo on one of the shorter sessions and use the stepper for the other shorter session.
do you think this would work? should i worry about distance when i use the other machines or just use them for as long as it would take for me to do the session on a treadmill?
thanks for the advice so far everyone. most helpful