Pace, speed and splits
What each mode does
Treadmill turns a running pace into treadmill speed and back. On kilometres that is min/km and km/h, on miles it is min/mile and mph.
Track takes the pace you want to hold and gives the time for each lap distance, from 100 m up to 2 miles.
Race has two tabs. Finish times shows where a pace gets you over 5K, 10K, half and full marathon, or any distance you type. Target pace goes the other way. Pick a race and a goal time and it gives the pace you need in both min/km and min/mile, plus the clock time at each checkpoint.
Pace and speed move in opposite directions
Pace is time per distance and speed is distance per time, so one is the inverse of the other. That makes a 1 km/h step on the treadmill worth a lot more at easy speeds than at fast ones:
| Treadmill | Pace |
|---|---|
| 10 km/h | 6:00/km |
| 11 km/h | 5:27/km |
| 12 km/h | 5:00/km |
| 15 km/h | 4:00/km |
| 16 km/h | 3:45/km |
Going from 10 to 11 km/h takes 33 seconds off every kilometre. Going from 15 to 16 takes 15.
Kilometres and miles
A mile is 1.609 km. For a rough min/km to min/mile conversion, multiply by 1.6. 5:00/km is 8:03/mile and 6:00/km is 9:39/mile.
| Race | km | miles |
|---|---|---|
| 5K | 5 | 3.1 |
| 10K | 10 | 6.2 |
| Half marathon | 21.1 | 13.1 |
| Marathon | 42.2 | 26.2 |
What people get wrong
Trusting the treadmill display to the second. The pace here is exact for the speed you enter, but belts drift from what they show, and a machine that is off by a few percent puts you off by a few percent.
Planning a race on the official distance. GPS watches and race-day weaving usually add a bit, so a marathon often reads 42.5 km or more. Aim a little faster than the target pace says if you want to finish on time.