How can I ensure my goal pace and cadence when running outside?
For context… I mostly run on a treadmill at the gym because it is just far too hot to run outside here in NV now. Today, I hit my highest cadence average of 177spm. Today’s training plan run called for 4.5 miles. First 2 miles being at a conversational pace at 4.2mph (15’00” ish pace), 1 mile at 4.8mph (13’00” ish pace), 1 mile at 4.9mph (high 12’ pace), and last 0.5 at 4.2mph.
My exact paces were 12’04” first mile, 11’25” second mile, 11’01” third mile, 10’51” fourth mile, and 11’20” last 0.5 mile.
These paces are more than what the treadmill read because I was focusing on my cadence, which again the average was 177spm, which I’m super proud of as a 165spm runner. After doing this run, I hit a new 5K PR of 34 minutes and 26 seconds!
My question is… if I want to run these exact paces and cadence (for the record, I felt great during this run and felt like I could go longer), how can I somehow do that when running outside? Since I’m obviously not running on a fixed pace?
Thank you!!