Treadmill/ Half Marathon Predicator off Workouts

BogusRunner wrote:

So I have did a 3 recent workouts

That sentence construction is difficult to follow.

Sorry it should of said I have completed the following three workouts on my treadmill in the past two weeks. I have been averaging 70-90 miles a week for months.

thanks

How do you figure out pace conversions? Should I assume you are running these all at max 10mph?

yes all the running is at 10mph and I am using the hillrunner treadmill conversion chart.

Based of this I would say sub 15:05 5k, 31:00 10k and 1:07-1:07:30.

Goodluck and keep the determination

I'll say given what you said. 30:55 10 k, 1:07:45 half.

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According to Jack Daniels with he said every 1% grade is about 12-15s faster per mile at 10 MPH. So if you were able to hit those workouts at those inclines, then you were running a lot of sub 5:00 minute miles and are more looking to break 1:05:30.

Bump

Running a steep incline at 6 minute pace doesn't necessarily equate to the same effort as a faster pace on a flat course. These workouts have done little to nothing to improve your turnover. Aerobically I'm sure you have benefitted a great deal from the three posted workouts and you are probably ready to run 5:10-5:15ish for a flat half marathon. However, in my opinion they have done very little to prepare you for what running 5:15 or faster for a half feels like when it comes to the leg feel (Turnover, etc.) of that kind of pace. This will only be exacerbated as the race distance decreases.

I kind of feel like you're coming into the race with a big diesel engine but you're going to do the whole race with the parking break on.

I will be aiming to run 5:10-5:15 for my half marathon. Is there other workouts i could be doing to possible run faster or maintain this pace for a half such as 5 x 5 mins at 7% at 10mph.

Is jack daniels out there? Care to cheime in...

Bump.

Bump.

I recommend going outside and doing a few workouts on the roads at or under goal HM pace. It's very hard to run a goal time/pace if you don't do it in training.

I've done a lot of training on treadmills as well. It sounds like the one I used was a little nicer than the one you're using as it went up to 12 mph. I would do quite a few repeat miles at 5 min pace. Ended up running a solo 31:12 for a road 10K off of all treadmill workouts for the previous two training cycles. Did a road 5K in that same cycle right at 15:20. In both of those races, the 5K even more than the 10K, I remember being really strong aerobically but feeling like my legs couldn't turn over any faster. I am confident I was in at least 14:50ish shape aerobically but I didn't not have the sharpness faster (4:40-4:45 pace) gives you.

I think my biggest complaint about treadmill training was that once you max out the speed the only thing you can do is increase volume/decrease rest. And ultimately this only helps you build a stronger aerobic system all the while giving you little to zero benefit in the speed/sharpness category.

Whats ur training for 5min pace on a 10mph treadmill?

Do you believe that jd theory of 5% at 10mph equals 5:00 pace?

Thanks

Interested in knowing some faster paced treadmill workouts myself. No real help here. Besides that those workouts with that incline is just awesome.

I've never run into a situation where I had to use a treadmill that maxes at 10 MPH for a workout so I really have no workouts to recommend. I do think what you're currently doing is about as good as you can expect given a 10MPH max treadmill. You are limited in one area (speed) without that ceiling being your maximum so the only way to put together a quality workout is to increase the difficulty of another characteristic of the run (incline).

As far as JD's theory, I think there is a good amount of legitimacy in it depending on what he means when saying a 5% incline at 10MPH equals 5Min pace on the flat. If JD is speaking about physical/aerobic effort then I would say his theory is probably very accurate. But if he is saying 10MPH at 5% = 12mph at 0% when it comes to leg turnover and development in said area then I would have to disagree.