This is the pace that you’d be running at a 0% grade using the same level of effort. It’s also the page that, by far, I receive the most inquiries about. Please turn off your ad blocker or whitelist 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. This page contains one or more affiliate links. That’s where this tool comes in. 400m 600m 800m 1000m 1200m 1600m 3K 5K 8K 5 Mi 10K 15K 10 Mi 20K ½ Marathon Marathon 56 84 1:52 2:20 2:48 3:44 58 87 1:56 2:25 2:54 3:52 Workout Pace Chart. 98-100% HR. Whatever the reason, even if it doesn’t show in your VO2 readings, running hard on the treadmill feels harder, even at 0%. Intervals. Well, yes and no…. To calculate this number, we started with the research published by Jack Daniels in his book. Elevation Gain: This is the total vertical amount you climbed during the run. Ever wondered what the effects of weight loss or weight gain are on your performance? This article was originally posted by Ryan at the original Blogs. Select the units for the distance you ran or your goal race, either kilometers or miles (1600 meters = 1.6 kilometers, etc. Like actual pace, this is a literal distance and doesn’t account for grade or wind resistance. And then there’s perceived effort. One of the biggest differences between running on a treadmill and running outside is the lack of wind resistance. Up to four calculations are returned depending on your input: You’ve probably heard that you should set your treadmill to a 1% grade to make it equal to running outdoors. This is especially true when trying to advise on treadmill running where different machine only use certain units. Boff up on all the topics important to runners and impress your friends with terms like "dorsi-flex" and "ATP-PC". Most online calculators only do one thing at a time so I find a simple look up table most convenient. Find out with our calculator. This must be a number. For instance, if you recently ... Track Interval Pace Calculator. Even on a calm day, you have to move aside air when you’re running outdoors and that takes energy. We promise not to run any of those super annoying ads that take over your entire screen. This chart helps in converting from treadmill's miles per hour to the outside world of pace (minutes per mile). 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. ). 90-98% HR. Many runners find it encouraging to note how small improvements in speed can result in significant changes in finish times.

The tables below shows finishing times for common track training distances between 100 metres and 1600 metres for running speeds from 8 kilometres per hour to 26 kilometres per hour. 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. Increasing to a 1% grade is only going to increase the psychological stress of that. These tables are particularly useful for those training on a treadmill, where speed in either miles per hour or kilometres per hour is typically displayed rather than pace. That means that when compensating for wind resistance, you might actually be over-compensating because of temperature. (You can read more on the subject in this 2019 study that analyzes the results of 34 other studies.). If you’ve ever run a hard workout on the treadmill, you know that it feels tougher than the same workout would have felt outdoors. Treadmill Pace Conversions FAQ. ↑ jump up to tables for common road distances ↑. Please update your browser’s settings and then reload the page. Threshold Pace Run. Pace Chart: 7:00 - 7:59 Pace per Mile. If you were running the same grade for the same distance outside, this would be the height of the hill you ascended. And, as you can learn from our running heat calculator, running in warm temps is going to cause a performance decline. Sep 13, 2018 Dan Fuehrer. (If you didn’t enter distance but want to, Actual Pace: The amount of time it takes you to cover a, Adjusted Pace: The perceived effort pace based on your actual pace and your treadmill’s incline setting.

I made this for myself because I became very accustomed to using mph from my treadmill as a gauge of my speed, and thus pace.

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. 70-80% HR. Running Pace Calculator Calculate your finish time for popular race distances (5k, 10k, 10 mile, Half Marathon, Marathon) based on your expected pace. Repeats. Enter the distance of the run you want to know your pace for or a goal race in the first field after the “I have run:” heading. Actual Distance: If you choose to enter the duration of your run, we calculate your total distance covered. 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. Can Kosmin, Cameron and Riegel see your future? 800. mile . To report a bug or suggest an improvement, click here. 60-70% HR. 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. Calculate and compare performances across distances and age groups. Pace table for speeds in kilometres per hour « metres/sec mph » These tables are particularly useful for those training on a treadmill , where speed in either miles per hour or kilometres per hour is typically displayed rather than pace. Deals on men's running shoes and women's running shoes, ↓ jump down to tables for common track distances ↓. That hypothetical triangle’s third (vertical) side is your run’s pure elevation gain. But is that true? Race Pace Calculator. 80-90% HR.

Treadmills are great. runbundle is a participant in Amazon Associates Programmes, affiliate advertising programmes designed to provide a means for sites to earn advertising fees by advertising and linking to,, and 3 min 4 min 5 min 6 min 7 min 8 min 9 min 10 min 11 min 12 min 13 min 14 min 15 min 16 min 17 min 18 min 19 min 20 min 21 min 22 min 23 min 24 min 25 min 26 min 27 min 28 min 29 min 30 min

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Think of your treadmill belt as the hypotenuse of a right triangle with the floor as the adjacent side. And so is your age grading percentage. Tempo Pace: Interval Pace: REP Pace: SS Pace: 5kTime .

An often overlooked detail is that wind resistance doesn’t affect all paces equally. 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. This is the pace that you’d be running at a 0% grade using the same level of effort. It’s calculated simply by taking the actual distance and multiplying it by the grade, which is a percentage. I get tied in knots converting pace and speed and working out race performances? This form requires JavaScript. Pace Chart for 400 Meters to Marathon Use this chart to figure out your pace for intervals, tempo runs or races. The Treadmill Pace Conversions chart is the most commonly visited page on And the few standard ad units we do place help us keep the lights on here at Run Hive.