I am forced to do some speed sessions on the treadmill and I just recently did 2 x 3 miles at 6:00 pace with a incline of 5.5 % for 18 minutes. my treadmill only goes 6:00 minute pace. According to the Hill Runner treadmill conversion I was running 5:20 pace so should I have stopped at 16:00 minutes since the effort was that ? or did I do 2 extra minutes to long ?
Thanks for any, all serious responses.
GK
According to Jack Daniels he stats that every 1% Grade is worth 12-15 seconds per mile at 10 MPH, Obviously you need to set the treadmill at 1% to make it equal to as if you were outside running but after that. So with that being said I think you ran a lot faster then you actually did. I'd say you ran about 5:00 minute pace so around 15:00 for 3 miles on each rep.
Bump
Argoel wrote:
I am forced to do some speed sessions on the treadmill and I just recently did 2 x 3 miles at 6:00 pace with a incline of 5.5 % for 18 minutes. my treadmill only goes 6:00 minute pace. According to the Hill Runner treadmill conversion I was running 5:20 pace so should I have stopped at 16:00 minutes since the effort was that ? or did I do 2 extra minutes to long ?
Thanks for any, all serious responses.
GK
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I've been using Hill Runner' table for a couple of years now.
I haven't studied the scientific basis for their numbers, but I have gradually noticed that they seem to be very accurate. (After a while, you notice that the track workout the table gives you as an equivalent for a given inclined tm workout really DOES feel about equivalent. These guys really seem to know what they're doing.)
It's a great tool.
And your inference is correct. I'm embarrassed to admit it took me a while to realize I needed to equate by *time* run at that effort --NOT by distance.
So, yeah, if you're trying to run the equivalent of 3 miles at 5:20-pace, but you're actually only moving at 6-min pace, you only need to do 16 minutes, NOT 18.
If you try going back and forth for a while between tm and track, you'll see it easily.
3 miles on the tm at 6-min pace and 5.5% (18 mins.) will feel a LOT harder than 3 miles on track at 5:20 pace (16 mins.).
It would mean you're running at the same effort for more than 10% longer.
Congrats for figuring this out a lot quicker than I did.
(I haven't looked up your numbers, so I'm assuming you got them right.)
IS there anyone out there that believes Jack Daniels 12-15 seconds mile per % is accurate ? proven results?
Thank You,