Treadmill Reps V Track

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17 years ago 08/31/2008 7:15pm EDT

Can anyone offer a comparison between running reps on a treadmill and track/road reps?

Started back in training after a long layoff a few months ago and am hoping this week to run 4x800 in 2.45 (2.30R)on a treadmill set at a speed of 17.6 km/h (which works out at 5.30 mile pace)

Have run a month of 4x90secs at 19.2km/h

Would that kind of effort be deemed equal, better or worse that 4x 800 in 2.45 on a track? Thanks.

17 years ago 08/31/2008 8:10pm EDT

re: myPetKangaroo

800 in 2:45 is 17.45km/h, FWIW.

At that speed, you want to set the treadmill to an incline of 1.5% to be equal to an effort done outside on the track. If you do 17.45km/h on the treadmill at 0% grade, it'd be an equivalent effort to an 800 in 2:53.5 on the track.

If you want to keep your treadmill at 0% grade, you need to up it to 18.75km/h to be equivalent to an 800 in 2:45 on the track.

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