Tristar Athletes Treadmill Pace Conversions

Because of lack of wind resistance while running on a treadmill, the effort of running on a treadmill at 0% incline is less than that of running on a level road at the same pace. Below is a chart that you can use to get approximate equivalent efforts between running on a treadmill at different paces and inclines and running outdoors on a level surface.

Key points to running indoors or outdoors on an incline;

Running ➶ uphill is hard! …and stressful on the body.
Even a modest amount of incline produces a hard output. (When converted to flat running)
Grades steep and a fast are very challenging on the body.
Hill work recruits different running muscles and is great to round out your overall run capacities.
Hill work tends to be threshold work in disguise.
You can use the normalized graded pace incline chart to target different pace zones with slower uphill running efforts.
When adding in extra incline work, be sure to discuss with your Tristar Athletes Coach the frequency, duration and volume to avoid any injuries. A slow build up to this type of running is ideal.

Train hard.. and SMART! The Tristar Coaches, 👨🏻‍💻