Came across this and posted it onto another thread but I think it deserves its own one:
bx3.com/phil/tri/treadmill-...
Finally I know what speed to be running at to hit my goals, hope it helps 
Treadmill runners - Cheat sheet: Came across... - Couch to 5K
Treadmill runners - Cheat sheet
Written by
slowtony
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2 Replies
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thankyou thats really going to help
swanscotGraduate
Not just useful to treadmill runners, but for any 'metric' runner trying to understand a training plan that gives speed as mph or mins/mile (I work in pace of min/km).
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