Air
Air resistance factor.
Outdoors, your body expends energy pushing through air. On a treadmill, you stay stationary in a climate-controlled room. To replicate the outdoor load, set the incline to at least 1.0%.
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Convert your outdoor pace to treadmill speed with the 1% incline rule. Free, no signup.
Set your treadmill to
Real experience
Setting the belt to 11.5 km/h felt easier than the same pace on asphalt.
Outdoors, your body expends energy pushing through air. On a treadmill, you stay stationary in a climate-controlled room. To replicate the outdoor load, set the incline to at least 1.0%.
The motorized belt actively pulls your leg backward. If you do more than 30% of your 12-week training on a flat treadmill, your hamstrings will be undertrained for real road impact on race day.
Use the treadmill for tempo runs and recovery runs, but prioritize outdoor long runs for race-specific preparation.
The toolkit
Calculate your exact splits per km / mile.
12-week fragmented-time plan for busy runners.
Plan your race-day fueling based on finish time.
Train by effort using Karvonen or Fox formula.