Treadmill Pace Chart

Every 1% grade roughly adds 30 seconds per mile to your equivalent flat-ground effort. When I'm training for hilly ultras, I'll often run at slower speeds (5.5-6.0 mph) with 3-4% incline rather than faster flat running. This builds specific strength while maintaining appropriate training stress.

Treadmills can be a great way to simulate uphill efforts as well, it's fine to drop the pace and crank the incline for some workouts. Hiking outdoors is generally more enjoyable, but the treadmill can serve a a useful tool when schedules or geography don't support hitting the trail.

The lack of air resistance is often cited, but the real culprit is usually the fixed pace and mental monotony. Outdoor running allows natural pace variation, while treadmills demand perfect consistency. You can combat the monotony by varying speed by 0.1-0.2 mph and tweaking the incline every few minutes to simulate a more natural running rhythm.

Treadmill calorie estimates can be off by 20-30% or more. They don't account for running efficiency, actual body composition, or individual metabolism. For accurate energy expenditure tracking, I recommend using heart rate-based calculations if precision matters for your training.

The "fat burning zone" myth needs to die. You burn a higher percentage of fat at lower intensities (4.0-5.0 mph), but total calorie expenditure is what matters for body composition. You body doesn't stop burning fat at higher intensities, it just burns a bit less of it. Mix easy efforts with higher-intensity work for optimal metabolic adaptation.

A treadmill pace chart helps athletes optimize their indoor training workouts.

The tool provides interchangeable pace and speed numbers for both metric and imperial measurement systems.

Runners can customize their targets based on their preferred measurement system, and dial in their training to hit their planned targets.

For example, running at 7 mph translates into a pace of 8:34 minutes per mile. The same speed expressed in km/h is 11.3 and the pace becomes 5:19 minutes per km.

I encourage athletes to train smarter so that they can race harder.

That is to say, training harder doesn't always translate into better race performance. Smart training is key.

Whether you're training for a 10km personal best or preparing for your first triathlon, training plan adherence plays a key role in achieving your race-day goals.

Training indoors is a great tool for building a strong foundation. It's also important to remember that the treadmill is a tool, and it should be used to support your training goals.

Running at the right pace is crucial for effective treadmill workouts.

Running too fast or too slow for your training plan can lead to suboptimal training stimulus. A one-off workout that doesn't align with your training plan won't throw off your entire training cycle. Regular deviation from your training plan, however, will.

That's why the treadmill pace chart is so important. Setting the right pace ensures that your treadmill workouts are effective and adhere to your coach's training intentions.

Find your pace, pick a speed, and dial in your training goals.

Leveraging the treadmill pace chart requires that you understand the difference between pace and speed.

Pace is the time it takes to cover a certain distance (e.g. 8:34 minutes per mile).

Speed is how fast you're traveling while covering that distance (e.g. 7.0 mph).

It's not complicated, but it is an important distinction to understand.

Click "miles per hour (mph)" to see the speed in miles per hour.

Click "kilometers per hour (km/h)" to see the speed in kilometers per hour.

Setting the speed measurement unit will also change the pace's measurement unit, which is displayed in minutes per mile or minutes per km.

For instance, if you choose to run at 7.0 mph, the chart displays a running pace of 8:34 minutes per mile. Simultaneously, the same speed expressed in km/h is 11.3 and the pace becomes 5:19 minutes per km.

This convertible feature helps customize your targets, tailoring your workout according to whichever measurement system best aligns with your native tongue.

I live for the crunch of leaves beneath my shoes on crisp fall mornings. Between autumn's perfect weather and the changing colors, it's a runner's paradise. But as the season progresses, and winter's icy grip takes hold, I'm forced to swap the great outdoors for the monotonous hum of a basement treadmill.

Should we call it a treadmill or a dreadmill?

Jokes aside - the transition from fall to winter is a tough one for many runners. I still opt outside for 95% of my training runs, even on the hottest summer days and the darkest winter mornings. The other 5%? That's when I venture downstairs and brave the treadmill.

When I do move my training indoors, I make sure that my sessions are focused and targeted. The treadmill is a tool, and I use it during the winter months to build the foundation of a strong triathlon season.

I've found that pacing is key when crafting effective treadmill training sessions.

That's why I've created this treadmill pace chart. The simple tool helps runners convert speed from miles per hour to minutes per mile, and vice versa. It helps runners take their outdoor pace inside.

Don't dread the winter training months! Embrace the opportunity to fine-tune your fitness.

Reach out if these automatic running speed and pace conversions help with your training.

If you have another idea for a training tool, drop me a line and let me know!