they let you run when it’s too cold or too hot to run outside, when you can’t find a babysitter for the kids, or when you just want to binge on your favorite tv series without feeling guilty. and, unless you’re running 6- or 10-minute miles, the math gets a little tricky. use the treadmill pace calculator above, or the pace conversion tables below to quickly go from minutes per mile to miles per hour, and vice versa. you’ve probably heard that you should set your treadmill to a 1% grade to make it equal to running outdoors. well, yes and no… one of the biggest differences between running on a treadmill and running outside is the lack of wind resistance. a paper published back in 1996 by andy jones and jonathan doust showed that oxygen consumption was roughly the same between a flat run outdoors and a treadmill run at 1% grade because of that lack of wind resistance. this study is the reason that everyone has been tossing around the 1% rule for the last 20+ years.
looking at wind resistance only, the 1% rule is accurate for paces around 7:00 per mile4:21 per kilometer, too little at paces faster than that, and too much for slower paces. chances are good that your treadmill run is going to take place in a room with a higher temperature than what you’d find outside, especially when you consider the warming effect of your exercising body on a patch of still air. that means that when compensating for wind resistance, you might actually be over-compensating because of temperature. maybe it’s because of fear of falling off the back of the treadmill and becoming a viral sensation, or maybe it’s because you have nothing to distract you from the discomfort from your speeds. whatever the reason, even if it doesn’t show in your vo2 readings, running hard on the treadmill feels harder, even at 0%. the bottom line is that, as long as your treadmill is properly calibrated, a mile is a mile whether it’s run on the belt or run on the roads, and you can leave that treadmill grade set to 0% unless you’re doing a hill workout. this tool was built by robert james reese, an rrca-certified running coach who has run more than 75 marathons with a personal best of 2:52:11. to report a bug or suggest an improvement, click here. we promise not to run any of those super annoying ads that take over your entire screen.
the treadmill cheat sheet. speed conversions, pace times and target distances. mph km/hr. min/mi min/km. 3 mi. quickly go from mph to minutes per mile to mph. (kilometers too.) or calculate adjusted pace based on incline. marathon pace chart great treadmill speed, pace time and target distance conversion . running pace. article from, 1.5 miles in 11 minutes treadmill speed, what speed on treadmill to run 5k in 30 minutes, treadmill speeds for beginners, treadmill speeds for beginners, treadmill pace chart mph.
treadmill pace conversion chart. i recently opened my own running studio in sun prairie and really enjoying running so if you plan to really run your 5k, you’ll need to set your treadmill speed at 6 mph, which should run — 20 minutes of steady running at about 75 to 90 seconds slower than your 5k pace. arkansas runner.com: miles hour/pace calculator which is min/mile. you could also use this to conver pace to mph. this chart helps in converting from treadmill’s miles per hour to mph, min/mile, 5k, 5 mile, 10k, 10 mile, half marathon, marathon., jogging speed on treadmill in km, pace calculator, treadmill speed units, treadmill speed to pace
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