Practical running guide · Finish Line Labs
Read the treadmill display
Most US treadmills report miles per hour. To get seconds per mile, divide 3,600 by mph. At 8 mph, a mile takes 450 seconds, or 7:30; the same speed equals approximately 4:40 per kilometer.
Make small adjustments
A change of 0.5 mph can noticeably affect effort. When following a prescribed easy run or threshold effort, treat the pace display as a guide rather than a test to pass.
Why indoors feels different
Treadmill calibration, room temperature, fan use and incline vary. Compare perceived effort and heart rate trends over time rather than assuming indoor and outdoor pace will match perfectly.
Try it with your own numbers
Use the relevant calculator to turn these concepts into a pace, split or workout estimate.
Keep in mind
These examples illustrate calculations and general training ideas. Your ideal pace depends on fitness, recovery, health, terrain and conditions. Treat predictions as estimates rather than promises.