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Treadmill Pace as a Realistic Race Pace Goal Indi
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by LPGDeMotte on May 12, 2004
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During workouts at a YMCA I utilize a treadmill that is able to reach level 15. Level 15 equates to a 4:00 minute mile pace.Currently ( At least before a stress fracture)I was able to run 1/8 to 1/4 mile intervals at level 15. Is there a correlation between the pace one is able to run on a treadmill vs the race pace they should have as a goal?
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RE: Treadmill Pace as a Realistic Race Pace Goal
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by drghs on May 16, 2004
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The pace you run on a treadmill may or may not have a correlation directly with race pace. Like running "on land" you can improve your race performance by running longer distances than the race slow on the treadmill and by running shorter distances faster than race pace.
So an 18 minute 5k performer might do treadmill workouts like 8 miles at 7 minutes a mile or another day might do 6x 1/4 mile in 75 seconds.
Or you can practice the pace you want to run in a race on the treadmill. Say you want to run 6 minute miles in a 5k. You could do workouts like 6x800 meters or 1/2 mile in 3:00 with a short rest.
That said, treadmill is easier than roads or track or grass or paths. why? first, you don't have to push air aside on a treadmill as you move forward. most experts think that you need to put the treadmill at 1-2% grade or run a bit faster.
The other thing that makes treadmill easier is the lack of turns (which tracks have) and the extremely smooth surface (which grass and paths lack).
I think treadmill running has a place, but mostly for convenience and logistics. Conditioning is very specific and the motion on a treadmill is not the same as on the roads or track. If you can, then do your speed workouts on a track or the roads. Those workouts will better replicate the demands of road or track racing.
However, some people must run on treadmills for logisitical reasons (they workout before dawn or after dusk for example. If that is the case, then you should set the treadmill at 1-2% grade or run a bit faster than your goal pace or normal road or track paces.
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