Not all treadmills are calibrated the same, so it is important to use “perceived effort” as a guide when doing a treadmill workout. Consider starting your first interval 0.4 to 0.5 km/hr slower than your intended pace and then adjust the speed accordingly.
Crunch your numbers before you hit the treadmill so you have a plan you can simply follow rather than doing the mathematical convergence mid-workout. Time-based workouts are the easiest for this reason. For example, if you can run 800m repeats in 3:00, rather than try to calculate the distance of 5 x 800m, run 5 x 3:00. Another option is to use the track function on the screen which makes it a little more interesting.
For very long runs on a treadmill, be sure to bring water and a towel. You may even need to wear glide to minimize chaffing. Runners will often straddle the belt while it is in motion, but unless you’re very experienced, doing so can be unsafe and should be avoided.
| Miles per hour | Kilometers per hour | Minutes per kilometer |
|---|---|---|
| 5 | 8 | 7:30 |
| 5.2 | 8.4 | 7:09 |
| 5.4 | 8.7 | 6:54 |
| 5.6 | 9 | 6:40 |
| 5.8 | 9.3 | 6:27 |
| 6 | 9.7 | 6:11 |
| 6.2 | 10 | 6:00 |
| 6.4 | 10.3 | 5:49 |
| 6.6 | 10.6 | 5:40 |
| 6.8 | 10.9 | 5:30 |
| 7 | 11.3 | 5:19 |
| 7.2 | 11.6 | 5:10 |
| 7.4 | 11.9 | 5:02 |
| 7.6 | 12.2 | 4:54 |
| 7.8 | 12.5 | 4:48 |
| 8 | 12.9 | 4:39 |
| 8.2 | 13.2 | 4:33 |
| 8.4 | 13.5 | 4:27 |
| 8.6 | 13.8 | 4:23 |
| 8.8 | 14.1 | 4:15 |
| 9 | 14.5 | 4:08 |
| 9.2 | 14.8 | 4:03 |
| 9.4 | 15.1 | 3:58 |
| 9.6 | 15.4 | 3:53 |
| 9.8 | 15.8 | 3:48 |
| 10 | 16.1 | 3:43 |
| 10.2 | 16.4 | 3:39 |
| 10.4 | 16.7 | 3:35 |
| 10.6 | 17 | 3:31 |
| 10.8 | 17.4 | 3:27 |
| 11 | 17.7 | 3:23 |
| 11.2 | 18 | 3:20 |
| 11.4 | 18.3 | 3:16 |
| 11.6 | 18.7 | 3:12 |
| 11.8 | 19 | 3:09 |
| 12 | 19.3 | 3:06 |