Instructions

The treadmill doesn’t have to be dreadmill, even when adverse weather conditions wreak havoc on your run training or when running outside isn’t a viable option.  Treadmill running can be a valuable training tool in maintaining the quality of your key workouts.

To help break up the boredom of stationary running, it is advised to insert variety into your treadmill workouts. Varying the incline and pace of your treadmill runs. Don’t get lazy and just set the pace and leave it.

Hill Training Session (1:00 – 1:30hr in duration):

Warm Up: 10-15mins of easy running with a 4 – 6 x 30secs Strides.

Main Workout Set:

  1. Set your treadmill to
    • (Beginner) 3-5% incline
    • (Intermediate) 6-8% incline
    • (Advanced) 10-12% inline
  2. 800m (1/2mile) “climbs” @RPE7 effort (10k pace) with easy recovery @0% incline w/3-4mins of recovery.
    • (Beginner) 4-6 repetitions
    • (Intermediate) 6-8 repetitions
    • (Advanced) 6-8 repetitions

Cool Down: 2-5km (1-3miles) – 15-30mins of easy running

Purpose

Treadmill Gradient Conversion Table:

  • Pick a desired pace on the 1st/2nd column @0% inline
  • Find the equivalent gradient (%) and the equivalent speed to set on the treadmill by going across the matching row to achieve the desired effort.
Effort KPH / MPH
Km 9.7 10.5 11.3 12.1 12.9 13.7 14.5 15.3 16.1 16.9 17.7 18.5 19.3
Km Mile 6.0 6.5 7.0 7.5 8.0 8.5 9.0 9.5 10.0 10.5 11.0 11.5 12.0
5:47 9:19 2.9 1.9
5:08 8:15 4.8 3.5 2.5
4:36 7:24 6.6 5.2 4.0 3.0 2.2
4:11 6:44 8.4 6.8 5.5 4.4 3.5 2.6
3:51 6:11 10.2 8.5 7.0 5.8 4.7 3.8 3.0 2.3
3:33 5:43 12.1 10.1 8.5 7.2 6.0 5.0 4.1 3.3 2.6 2.0
3:18 5:19 13.9 11.8 10.0 8.5 7.3 6.2 5.2 4.3 3.6 2.9 2.3
3:06 4:59 15.7 13.4 11.5 9.9 8.5 7.3 6.3 5.4 4.6 3.8 3.2 2.6 2.0
2:55 4:42 17.5 15.1 13.0 11.3 9.8 8.5 7.4 6.4 5.5 4.7 4.0 3.4 2.8
2:46 4:27 19.4 16.8 14.5 12.7 11.1 9.7 8.5 7.4 6.5 5.6 4.9 4.2 3.6
2:37 4:13 21.2 18.4 16.0 14.1 12.4 10.9 9.6 8.5 7.5 6.6 5.7 5.0 4.3
2:30 4:01 23.0 20.0 17.5 15.4 13.6 12.1 10.7 9.5 8.5 7.5 6.6 5.8 5.1
2:24 3:51 24.8 21.7 19.0 16.8 14.9 13.2 11.8 10.5 9.4 8.4 7.5 6.6 5.9

Tip

The 1% Treadmill Rule Myth Debunked:

  • The idea is that the energy cost of running on the treadmill is slightly lower than it is outdoors because you don’t have to push against air resistance. Sounds like common sense right? By raising the angle of the treadmill to 1%, this discrepancy disappears and running on the treadmill is no longer “easier” than running outdoors.
  • A study conducted by researchers where they found the energy cost of running on the treadmill was about the same as the energy cost at 5:00/km (8:03/mile) and slower. At paces 4:27/km (7:09/mile) and faster, 1% inline is required for equivalent energy cost. This is because air resistance increases at faster paces when one is running outdoors.
  • However, the flaw of this conclusion was the assumption that matching the energy cost of indoor and outdoor running are fundamentally equal. This is NOT true.
  • Empirical evidence was found that running performance is limited to by a runner’s conscious perception of effort.
  • In outdoor running, the relationship between perceived effort and endurance performance are influenced by:
    1. Produces more airflow against the body (possible air fan and 1% incline)
    2. Involves a visual perception of movement (not possible with indoor running)
    3. Promotes more dissociative thinking through greater overall visual stimulation (may be possible with indoor running studios)
    4. Subtle change of speeds between strides (not possible with indoor running)
  • In summary, don’t try to strictly equate the equivalent treadmill running pace vs outdoor running pace. The best gauge of effort is still your perceived effort. Only use the metrics as your guesstimate.
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