Good stuff i’m going to toss on a heart rate strap to see the equivalent of race pace while on the treadmill. Up until now i’ve just been locking it in at goal race pace (4:15 per KM at 1% incline), but it sounds like from a few of the responses I might have to adjust that to 4:00-4:10.
Just go by PRE. If it’s hard to you it’s hard. If it’s easy to you it’s easy. You’ll probably have a .2-.3kph range where all treadmills give you the same PRE.
Know about what sort of speed on the treadmill you should be at then adjust from there to get your desired training effect.