Run S.M.A.R.T.
Menu
Login
  • Custom Training Plans
  • Private Coaching
  • Dr. Jack Daniels
  • Running Calculator
  • Coaching Staff
  • News & Updates
  • Contact Us

Speedwork Treadmill Simulation

February 20, 2014 By Run S.M.A.R.T. In Training tips /  2

582198_10151132366626383_1200166607_n

One of the great perks of working with a mad exercise scientist like Dr. Jack Daniels is that he has formulas for everything! Running a tempo run up a hill at altitude into the wind on an 85 degree day and want to convert the pace to sea level in ideal conditions on flat terrain? He’s got you covered.

Have a short speed session planned but can’t do it outside because of snow and/or ice then Jack’s got you covered to simulate the workout on a treadmill.

Below is a chart to help to simulate a 400m Rep session on the treadmill using a % grade incline.

First determine your current VDOT if you’re not sure how fast you should be running your 400m Reps. If you know what your 400m pace is pick it out below to determine the % grade you need to set the treadmill to for your Reps. After an easy warm-up set the treadmill to 6 MPH if you’re below a 62 VDOT or 79 seconds per 400m pace. If you’re 62 or above set the treadmill to 6.5 MPH after your warm-up. Then add the % grade associated to your VDOT below.

Let’s say you were scheduled to do 8 x 400m at Rep pace at 91 seconds per 400m. Then, set the treadmill to 6 MPH at an 11% grade (See below). Run for 60 seconds at that grade, then step both feet off or quickly decrease the incline and jog slowly for 2-2.5 minutes. Repeat! If you’re doing 8 x 200m or 12 x 200m then run for 30 seconds at the assigned % grade then take 60 seconds rest.

VDOT     Sec/400      Mile pace     % Grade @ 6 MPH

30              142                9:31                 2%

32              135                9:02                 3%

34              128                8:34                 4%

36              122                8:10                 5%

38              117                7:51                 6%

40              112                7:31                 7%

42              108               7:15                 7.5%

44              104               6:58                 8%

46              100               6:42                 9%

48              97                6:31                 10%

50              94                6:19                 10.5%

52              91               6:06                11%

54              88                5:54                 12%

56              86                5:46                 13%

58              83                5:34                 14%

60              81                5:26                 15%

62              79                5:18                 13% (6.5 MPH)

64              77                5:09                 14% (6.5MPH)

68              73               4:54                 15.5% (6.5MPH)

70              71                4:46                 17% (6.5MPH)

 

Tags:
Dr. Jack Danielshill repstreadmill workout
"Time To Empty The Tank"
Becoming A More Efficient Runner

Archives

  • November 2020
  • October 2020
  • September 2020
  • April 2020
  • March 2020
  • October 2019
  • September 2019
  • August 2019
  • May 2019
  • April 2019
  • March 2019
  • February 2019
  • December 2018
  • November 2018
  • October 2018
  • September 2018
  • July 2018
  • June 2018
  • May 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • July 2016
  • June 2016
  • May 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016
  • December 2015
  • November 2015
  • October 2015
  • September 2015
  • August 2015
  • July 2015
  • June 2015
  • May 2015
  • April 2015
  • March 2015
  • February 2015
  • January 2015
  • December 2014
  • November 2014
  • October 2014
  • September 2014
  • August 2014
  • July 2014
  • June 2014
  • May 2014
  • April 2014
  • March 2014
  • February 2014
  • January 2014
  • December 2013
  • November 2013
  • October 2013
  • August 2013
  • July 2013
  • June 2013
  • May 2013
  • April 2013
  • March 2013
  • February 2013
  • January 2013
  • December 2012
  • November 2012
  • October 2012
  • September 2012
  • August 2012
  • July 2012
  • June 2012
  • May 2012
  • April 2012
  • March 2012
  • February 2012
  • January 2012
  • December 2011
  • November 2011
  • October 2011
  • September 2011
  • August 2011
  • July 2011
  • June 2011
  • May 2011
  • April 2011
  • March 2011
  • February 2011
  • January 2011
  • December 2010
  • November 2010
  • October 2010
  • September 2010
  • August 2010
  • July 2010
  • June 2010
  • May 2010
  • April 2010
  • March 2010
  • February 2010
  • January 2010
  • December 2009
  • November 2009
  • October 2009
  • September 2009
  • August 2009
  • July 2009
  • June 2009
  • May 2009
  • April 2009
  • March 2009
  • February 2009
  • January 2009
  • November 2008
  • October 2008
  • September 2008
  • May 2008
  • April 2008
  • March 2008
  • February 2008
  • January 2008
  • November 2007

Meta

  • Log in
All rights reserved.