I want to run a 10 miler at 6 min. pace outside. If I end up running on a treadmill because of the weather, I would put the incline at 2%. What pace should I be at to make it comparable to a 6 min. pace outside?
I want to run a 10 miler at 6 min. pace outside. If I end up running on a treadmill because of the weather, I would put the incline at 2%. What pace should I be at to make it comparable to a 6 min. pace outside?
According to Hillrunner's chart (which seems to me to be very accurate), you'd have to set the tm at 9.8 mph (6:07 pace), at 2% incline, to equate to a 5:59 pace outdoors on a track.
http://www.hillrunner.com/training/tmillchart.php
(That's giving you a positive compensation, of course, for the incline, but also a negative compensation for the lack of wind resistance when you're on the tm.
At those numbers, the positive just slightly outweighs the negative --the disadvantage of running slightly uphill just barely outweighs the advantage of cutting out the wind resistance-- so you need a slightly slower than 6-min pace to equate to a 6-min pace outside.)
Nobody knows where Hillrunner got these conversions. Look at them REALLY closely. Pretty much a bunch of mega BS! Go by heart rate, or don't go at all.
Blue Max wrote:
Nobody knows where Hillrunner got these conversions. Look at them REALLY closely. Pretty much a bunch of mega BS! Go by heart rate, or don't go at all.
I don't know, or especially care, where they got them.
What I do know is that I've been testing them out, in effect, by varying workouts for speed, pitch, inside, outside, etc., for a couple of years now, and their numbers seem to be pretty goddamn accurate.
sp2 wrote:
[quote]Blue Max wrote:
What I do know is that I've been testing them out, in effect, by varying workouts for speed, pitch, inside, outside, etc., for a couple of years now, and their numbers seem to be pretty goddamn accurate.
someone had to do it wrote:
http://hillrunner.com/training/tmillchart.phpWhy do you idiots keep posting the most idiotic chart ever produced in the history of running?
If you really want an accurate chart of the paces at different inclines use this one.
http://42.195km.net/e/treadsim/Why don't you numbnuts go do a workout on a treadmill using that hillrunner chart and see if it is even remotely accurate. I'm sure all you letsrunners can cruise along pretty easily at 5 minute pace. Hillrunner says you can put the speed at 6:19 pace (9.5 mph) and put the incline at 10% and that will be just like running at 5:01 pace.
My guess is you won't last one mile!!
Read more:
http://www.letsrun.com/forum/flat_read.php?thread=5487019&page=1#ixzz3ErmQeRFpThe answer to the OP's question would be to set the speed at 9.2 mph or 6:31 pace.
Just one example of how ridiculous the (hillrunner) chart is. Joe Gray ran 7:47 pace up Mt Washington at 11.5% average incline. If you extended the hillrunner chart out another 1.5% you would subtract another 10 seconds from the 10% pace of 5:55. That would mean that Joe Gray's effort up Mt Washington (which was one of the few times that one hour has been broken) would be worth 5:45 pace if he ran on flat ground. That is almost a minute slower than the 4:51 pace he ran at Peachtree the previous year.
The conversion chart I posted above converts that run to a 5:07 equivalent which is still a little slow but far more accutate than 5:45.