If you’re running on the treadmill, this chart can help you find your ideal pace.
Just keep in mind, paces change per individual, and this chart doesn’t convert speeds down to every second. Also, it doesn’t convert every pace. For example, if you run a 12-minute mile—which is about 5 mph—and would like to tackle a 2 percent hill on the treadmill, then you’d have to decrease your speed but the speed you’ll need isn’t available on the chart.
Also, it’s important to note that only part of the treadmill pace chart has been validated by research.International Journal of Sports Physiology and Performance recruited 34 trained runners, who could complete an easy mile within six to 10 minutes. For the study, participants were required to run for five minutes at inclines of 0, 2, 4, 6, 8, and 10 percent randomly, while researchers monitored performance indicators such as
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