Virtual Tempo Run for Threadmill: 40 min tempo at 4:30/km (13.3 km/h) 🌾🏃

Virtual run for your treadmill: 37 minutes of steady tempo running at 4:30–4:35 min/km — that's 13.1–13.3 km/h or 8.2 mph. Set the belt, press play and run this golden-hour route through the Polish countryside with me. How to use this treadmill run: • Match my pace 1:1 — treadmill speed 13.1–13.3 km/h (8.2 mph), incline 0–1% • Tempo feels too hot? 10–11 km/h (6.2–6.8 mph) turns it into a relaxed scenic run • You'll cover ~8.2 km / 5.1 miles in 37 minutes • Live pace, heart rate, distance and route stay on screen the whole way — use my heart rate (~150 bpm) as your effort guide Route chapters: 00:00 Settling into pace — quiet evening streets 01:40 Footbridge over the green valley 05:00 Tree-lined road out of town 10:00 Through the village 15:00 Into the wheat fields — golden hour begins 20:00 Chevron corner between the fields 25:00 Long straights, pylons and open sky 30:00 Country lanes between the hedges 35:00 Green tunnel and the last push 36:40 Sunset on the horizon — bring it home This is the hard middle of a 20k evening tempo session: heart rate locked near 150, cadence steady, no cuts, no talking, no music breaks — just footsteps, breath and the road ahead. Filmed in one take for treadmill workouts, indoor running scenery, or a bit of motivation to get out the door tonight. More first-person runs, rides and open-water swims every week — from peaceful training days to race-day efforts: Subscribe →    / @thegentlementri   The 60-second highlights from this run are on the channel as Shorts. #virtualrun #treadmillrun #treadmillworkout #running #thegentlementri