A treadmill shows speed and a training plan is written in pace, and the two are reciprocals: 60 divided by the belt speed. This guide works a 12.0 km/h belt through to 5:00 min/km and 8:03 min/mile, explains where the 1 per cent incline figure comes from and the speed range it was measured in, and keeps the exact unit conversion separate from the estimated effort comparison.

17 Sept 2026 9 min read

Running

Running Splits Explained: Even, Negative and Positive

A split is the time for one segment of a run, and the pattern across segments is what an average pace hides. This guide sets out even, negative and positive splits, works a 50:00 ten kilometre through a 2 per cent negative split, and shows why thirty seconds is the whole of it.

7 Sept 2026 8 min read

Running

How to Convert Running Pace Between min/mile and min/km

A mile is exactly 1.609344 km, so converting a pace is one division. The seconds are where it goes wrong. 8:30 per mile is worked through to 5:17 per kilometre, with a two-way reference table and the shortcuts that cost over a minute across a marathon.

26 Aug 2026 7 min read