https://siemprerunning.co.uk/blog daily 0.75 2026-02-06 https://images.squarespace-cdn.com/content/v1/6447bc8a259a690359dd4f8b/97c1b77d-3c6d-4da3-905b-721707f21050/Rach_LDN_2021_v_2-transformed.png https://siemprerunning.co.uk/blog/how-to-set-a-treadmill-workout monthly 0.5 2023-10-09 https://images.squarespace-cdn.com/content/v1/6447bc8a259a690359dd4f8b/30d674ae-4a2f-4692-b8ec-a23e54a4e601/Running+Calculator.jpg Blog - How To Set A Treadmill Workout My target pace for the 1km reps is 3:35 minutes per kilometer (3:35/km). I use an app on my phone called ‘Running Calculator’ to convert my pace of 3:35/km into miles per hour (mph). This is the speed that I’ll set on the treadmill for my reps. In this case, you can see that my set speed will be 10.4mph or 16.74km per hour. As my session involves 1km reps, it’s very easy to calculate that in order to hit this distance, I need to run at 10.4mph for 3 minutes and 35 seconds in order to complete my interval. if I were doing 400m intervals, I would merely change the ‘value’ next to ‘custom KM’ to 0.4 (400m being 0.4 of a kilometre). I would then see the time of 1:26. https://images.squarespace-cdn.com/content/v1/6447bc8a259a690359dd4f8b/da672dff-6fed-43b5-821d-20fa3ac7d89f/garmin+workout.jpg Blog - How To Set A Treadmill Workout Next step now that I have my interval duration and treadmill speed is to input them into my Garmin Connect workout. Again, if you’re using Polar or Coros (or another brand) you’ll be able to do this using their respective apps. I set my workout based on duration with a 13:30 warm up at 8.3mph. (3km at 4:30/km pace). The same for my cool down. I use the ‘Notes’ section to add in my treadmill speeds so it’s easy to remember them once I get going. The interval section has a Run of 3:35 and Recovery of 2:00 duration respectively. I personally do standing recoveries when treadmill training as otherwise it can become a faff when switching between speeds. Note: when doing standing recoveries on a treadmill be careful when mounting/dismounting a moving belt. you’ll also need to regularly put you foot on the belt otherwise it will automatically switch off and end workout. https://siemprerunning.co.uk/blog/should-i-run-on-a-treadmill-or-outdoors monthly 0.5 2023-10-09 https://siemprerunning.co.uk/blog/how-to-use-a-running-track monthly 0.5 2023-10-04 https://images.squarespace-cdn.com/content/v1/6447bc8a259a690359dd4f8b/1692977710483-MBEAGLJILBQ5UL1A20B1/image-asset.jpeg Blog - How To Use A Running Track - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6447bc8a259a690359dd4f8b/1692978199603-HV6I985I1E7KXOU0ZBC6/image-asset.jpeg Blog - How To Use A Running Track - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6447bc8a259a690359dd4f8b/1692978043363-DG29RNCKUQWO18FW2J9W/image-asset.jpeg Blog - How To Use A Running Track - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://siemprerunning.co.uk/blog/a-comprehensive-guide-to-running monthly 0.5 2023-05-25 https://images.squarespace-cdn.com/content/v1/6447bc8a259a690359dd4f8b/1685027915771-0RH16YG8DYUTD22L6RHR/image-asset.jpeg Blog - 12 Steps To Improve Your Running - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6447bc8a259a690359dd4f8b/1685027707657-STAZFAZFXE57NR9E9EOK/image-asset.jpeg Blog - 12 Steps To Improve Your Running - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6447bc8a259a690359dd4f8b/1685027787811-7JBDDRRKOK22AFBRM7UN/image-asset.jpeg Blog - 12 Steps To Improve Your Running - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6447bc8a259a690359dd4f8b/1685027853698-N13T8Z4NPJ5NW3P8YJ44/unsplash-image-_A7WLos9RfU.jpg Blog - 12 Steps To Improve Your Running - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://siemprerunning.co.uk/blog/the-future-of-running-tech monthly 0.5 2023-04-25 https://images.squarespace-cdn.com/content/v1/6447bc8a259a690359dd4f8b/1682424812294-KGI2EDSLUQD4P5X4VEOH/unsplash-image-rCOWMC8qf8A.jpg Blog - The future of running technology https://siemprerunning.co.uk/blog/should-i-join-a-running-club monthly 0.5 2023-05-03 https://images.squarespace-cdn.com/content/v1/6447bc8a259a690359dd4f8b/b5175b25-eecb-4786-aa6c-0c2dbb08a555/689d5994e730163d6870eebced49fd58.jpg Blog - Should I Join A Running Club? 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