The treadmill

[reedy]

Hi - i'm new here but have alot of questions, but will hold back for now. But i'd like to know one thing if possible for now. What speed(in mph) is needed on the treadmill to complete the initial 2x2.4km runs. Preferably aiming at <10 minutes for 2.4km as that roughly what I need to do to pass. Also, what speed/time should I really be aiming for to get them done in. Only just having access to treadmills, been road running in the past, so would just like a heads up - thanks.

[sportbilly42]

2.4km = 1.5 miles

If you want to run 1.5 miles in about 10 minutes, you’ll have to be running with the machine set to about 9mph

(errmm..let’s just check that before I make myself look stoopid...... 1.5miles in 10 mins, 3 miles in 20, 4.5 in 30mins, 6 miles in 40mins, 7.5 miles in 50mins... 9miles in 1 hour (phew....I think I got it right)....

Once you find that speed comfortable to run at, just crank it up to 9.5mph etc... There's quite a difference between running on a treadmill while watching TV and running on road mind, so don't fool yourself into thinking you've got it completely cracked on the hamster wheel........


Question: Also, what speed/time should I really be aiming for to get them done in.
Answer: As fast as you can..... (You want to be pretty fit when you turn up, but no need to try and turn yourself into some ultrafit being…. THAT comes once you’ve joined up!) They're just looking to sort wheat from chaff at the early stages…

[reedy]

Great, thanks for that mate.

Think im pretty much at that now, will try to get it done as fast as I can. Thats with these god damn blisters too, but I guess I deserve that for being such a tight arse and not investing in some decent trainers

[davidgorjup]

do some research into interval training and heart rate training zones.

If your running on the roads make sure your going up hills as well, and when you do go up hills, sprint up them!

[reedy]

do some research into interval training and heart rate training zones.

If your running on the roads make sure your going up hills as well, and when you do go up hills, sprint up them!

Aye - the main thing I need to improve is my aerobic capacity.

Went on the treadmill today, it's alot different to road running as I imagined, and running at 9-10mph was a bit out of my comfort zone, but I managed it.

Hopefully won't take me long to adapt - will be mainly interval training now - thanks for the advice.

[ghost reacon]

hi there,
Reading this has made me a little worried about the pjft. I have only been doing road running and the last time i was on a treadmill was over two years ago. Should i join my local gym and get back on the treadmills, or is road running good enough?
many thanks Luke.

[reedy]

Well what I realised was how slow I was running. Running 3 miles at 9-10mph mph is ALOT harder than running 6 miles at 5-6mph. Atleast for me anyway.

Also in the gym I sweat buckets and have a harder time getting my breath as it's so hot in the one I go to. So I'll definitely be practicing in the gym more often than road running for now.

[ghost reacon]

My times are good i belive! 3 miles in 18 mins 12 seconds, and every other day im gone running for an hour and a half at a quick steady pace. I think im going to join my local gym and train on the treadmill to make sure im ok and not going to struggle!
thanks Luke.

[sportbilly42]

My times are good i belive! 3 miles in 18 mins 12 seconds, and every other day im gone running for an hour and a half at a quick steady pace. I think im going to join my local gym and train on the treadmill to make sure im ok and not going to struggle!
thanks Luke.

Whoa...whoa...! Don't panic!! Your times ARE pretty good!! The difference between running on a treadmill and running on road is (in my opinion..I'm no expert) that it's easier to crank out the distance on a machine. Get into a routine then just keep up with the belt......

With running the same distance on road you have all sorts of other considerations which can interupt your progress (looking out for cars/cyclists/pedestrians, turning corners, jumping over potholes, avoiding dog$hit, running against the wind.... ermm etc). If you can do that lot and STILL get a time of 18 mins then the treadmill will be a piece of pi$$...............

[ghost reacon]

Haha thanks im not worrying as such! So just keep cracking out what im doing all though my 3 mile track is very slightly uphill and a big circle.

Every other day im out on a long distance run where i stop and do press ups, tricep dips and sprints. This is in a woodland area where i sprint with a log too lol.
Thanks Luke.

[terryrat]

Your speed will increase anyway when that great big hairy arsed cpl pti gets behind you

[druadan]

DO practice on a treadmill.

They are easier to run on than the road - 2% incline on the machine is said to equate roughly to a flat road.

BUT if you're anything like me, you can hang out on them. When I did mine a few years ago I trained for 3 months on them, not through poor technique (which some people suffer, trying to adapt to running on them), just because I hate the monotony and breathing air-conned air hard. Nowadays I won't run 1.5 in under 10 mins on a treadmill because I've got no reason to, but do it booted on road in a little over 8, because there's somewhere to go and something to look at to take your mind off the pound-pound-pound. So do at least try them out to check you can translate your road times to them quite happily.

[Alfa]

I'd second what Druadan said, I've never really used treadmills much but when I have I've found them really strange to run on (obviously cause I'm not used to them) it seems to me that you need to use a different technique to run on a treadmill than you naturally use when you run outside.

So with that in mind, I would certainly suggest you have at least a few sessions on the treadmill before your test just to make sure you get the hang of them as you don't want to feel uncomfortable when you're doing your actual PJFT.

[ghost reacon]

Cheers for the advice,
i am going to phone my local gym today and get back down there! I always used to seem that the gym gets so hot when using them and its too easy to stop when your hanging out. Unlike when on a road you get so far hanging out you have to turn around and go back.
Thanks Luke.

[sportbilly42]

No real need to commit to becoming a full member of a gym if it's just checking the treadmill out for a while..........(can be expensive) See if there are a couple of leisure centres in your area that allow you to join for a week for free as a 'taster'........ then move around to different ones ..........