My times on a track are probability similar to gradient 1 on the treadmill or maybe 0 for race equivalent times. I donāt do a ton of road races though.
Iām really high maintenance and have 30-40 ounces for 3mi, which I carry in a camelback when running outside. On the treadmill I can put the bottles in the holders making me lighter inside. I usually chill run outside if not on the track. On the treadmill, I can be hanging on by a thread whereas outside I donāt like to push myself to the edge as much.
My question to myself is if I can do the ST 3mi challenge and train for the 1mi race. I think doing fast 3mi workouts is lowering my 1mi time. I should hit up the track and do 400s, 800s at some point though if Iām serious about hitting a 4:59 mile.
The treadmills I train on near me donāt go super high either. They go to 11mph but sometimes get some get overloaded and blow up at 11.3mph or more, so I stay to 11.2mph max. The higher my speed, especially around 11mph, the more my footing has to be light and consistent. Iāve run sloppily at 11.0mph on this machine and it cuts out, so I have to tread carefully.
Planet Fitness has better treadmills that go up to like 14.0mph, but I have to drive there and wear a mask, etc.