On Saturday I'm going for a test run on a treadmill. 15 minutes and 15% incline. However, I have no idea what speed I should aim for. Perhaps you guys can help me out?
I'm quite a new runner, so still affected by injuries rather often, but I'm getting there.
I run mostly uphill, so I don't have any times on any flat runs, but I should to 40 minutes or better on 10k.
I have this interval I often do. 5x5, and it goes like this:
Rep - 2 minutes - 2 minutes - 1 minute - incline - heart rate zone
Speed is in km/h.
1: 14,9 - 15,4 - 15,9 (1%) - z3
2: 14,4 - 14,9 - 15,4 (2%) - z3
3: 16,4 - 16,9 - 17,4 (1%) - z4
4: 10,9 - 11,4 - 11,9 (10%) - z4
5: 14,9 - 15,4 - 15,9 (1%) - z3
What are your guesses? I have never tried 15% on a treadmill, so I don't know. Is there any calculation out there? What equivalent 15 km/h with 1% incline with 10%?