Treadmill Pace Chart & Calculator
Convert treadmill speed in MPH or KPH to minutes per mile and minutes per kilometer, then see the equivalent 5K, 10K, half marathon, and marathon times. The charts below cover common flat-treadmill settings.
Convert between treadmill speed, running pace, and race finish times.
Your input
Use decimals for speed, for example 6.5 mph or 10.5 km/h.
Enter a treadmill speed or a running pace to see the conversion.
Treadmill pace chart: MPH
Use this table when the treadmill displays miles per hour. For example, 6.0 mph equals a 10:00 mile, 6.5 mph is about 9:14 per mile, and 7.5 mph is 8:00 per mile. The pace per kilometer column is useful if your watch or training plan uses metric units.
| Speed | Pace / mile | Pace / km | 5K time |
|---|---|---|---|
| 4.0 mph | 15:00 | 9:19 | 46:36 |
| 4.5 mph | 13:20 | 8:17 | 41:25 |
| 5.0 mph | 12:00 | 7:27 | 37:17 |
| 5.5 mph | 10:55 | 6:47 | 33:54 |
| 6.0 mph | 10:00 | 6:13 | 31:04 |
| 6.5 mph | 9:14 | 5:44 | 28:41 |
| 7.0 mph | 8:34 | 5:20 | 26:38 |
| 7.5 mph | 8:00 | 4:58 | 24:51 |
| 8.0 mph | 7:30 | 4:40 | 23:18 |
| 8.5 mph | 7:04 | 4:23 | 21:56 |
| 9.0 mph | 6:40 | 4:09 | 20:43 |
| 9.5 mph | 6:19 | 3:55 | 19:37 |
| 10.0 mph | 6:00 | 3:44 | 18:38 |
| 10.5 mph | 5:43 | 3:33 | 17:45 |
| 11.0 mph | 5:27 | 3:23 | 16:57 |
| 11.5 mph | 5:13 | 3:15 | 16:13 |
| 12.0 mph | 5:00 | 3:06 | 15:32 |
Treadmill pace chart: KPH
Use this table when the treadmill displays kilometers per hour. A speed of 10.0 km/h is 6:00 per kilometer, while 12.0 km/h is 5:00 per kilometer. The 5K time assumes the same speed is held for all five kilometers without stops.
| Speed | Pace / mile | Pace / km | 5K time |
|---|---|---|---|
| 8 km/h | 12:04 | 7:30 | 37:30 |
| 9 km/h | 10:44 | 6:40 | 33:20 |
| 10 km/h | 9:39 | 6:00 | 30:00 |
| 11 km/h | 8:47 | 5:27 | 27:16 |
| 12 km/h | 8:03 | 5:00 | 25:00 |
| 13 km/h | 7:26 | 4:37 | 23:05 |
| 14 km/h | 6:54 | 4:17 | 21:26 |
| 15 km/h | 6:26 | 4:00 | 20:00 |
| 16 km/h | 6:02 | 3:45 | 18:45 |
| 17 km/h | 5:41 | 3:32 | 17:39 |
| 18 km/h | 5:22 | 3:20 | 16:40 |
| 19 km/h | 5:05 | 3:09 | 15:47 |
| 20 km/h | 4:50 | 3:00 | 15:00 |
How treadmill speed becomes pace
Pace is time per unit of distance. If the treadmill shows 6.0 mph, divide 60 by 6.0 to get 10 minutes per mile. If it shows 10.0 km/h, divide 60 by 10.0 to get 6 minutes per kilometer. The pace/speed converter also handles decimal speeds such as 6.5 mph and 10.5 km/h.
The result is an arithmetic conversion, not an effort guarantee. A treadmill may be calibrated slightly differently from the belt speed shown on the console, and holding the handrails or changing stride can alter the effort.
Should you set the treadmill to 1% incline?
A flat treadmill removes outdoor wind resistance, so many runners use a 1% incline as a practical starting point when trying to approximate a flat outdoor run. This is a useful rule of thumb, not an exact formula. Higher inclines increase effort substantially, and treadmill calibration varies.
If your training plan gives outdoor pace, start with the flat conversion and adjust the incline based on effort. Do not treat a calculated incline equivalent as a guarantee that indoor and outdoor workouts are physiologically identical.
Treadmill pace vs outdoor pace
Outdoor pace can be affected by wind, terrain, turns, traffic, and surface. Treadmill pace is more controlled, but it is not automatically easier or harder for every runner. Use the pace conversion as a common language between the two environments, then compare effort, heart rate, and how the session feels.
Frequently asked questions
What pace is 6.0 mph on a treadmill?
At 6.0 mph, the flat treadmill pace is 10:00 per mile or about 6:13 per kilometer. The equivalent speed is 9.66 km/h.
What pace is 10 km/h on a treadmill?
A treadmill speed of 10.0 km/h equals 6:00 per kilometer, about 9:39 per mile, and a 30:00 5K if the same speed is held throughout.
How do I convert treadmill speed to pace?
Divide 60 by speed in mph to get minutes per mile. Divide 60 by speed in km/h to get minutes per kilometer. The calculator above handles both units and also shows equivalent race times.
Should I use a 1% incline to match outdoor running?
Many runners use a 1% incline as a practical starting point because a flat treadmill lacks outdoor air resistance. It is an approximation, not an exact conversion, and individual treadmills can vary.
Does this treadmill pace chart include incline?
The tables show flat, 0% incline conversions. Higher incline increases effort, but exact pace equivalence depends on treadmill calibration, running speed, and the model used. The 1% guideline is more reliable as a starting estimate than a precise adjustment.
Why does my treadmill pace feel harder than the same outdoor pace?
Calibration, belt friction, incline, lack of airflow, and changes in stride can all make indoor running feel different. Use the conversion as a planning target and adjust according to effort and conditions.
Can I use this for walking and running?
Yes. The arithmetic works for any belt speed. The table is organized around common running speeds, and walking speeds can be entered directly in the calculator.
What is 12 km/h in mph?
12.0 km/h is about 7.46 mph. The equivalent pace is 5:00 per kilometer or about 8:03 per mile.