Calculator
Treadmill pace chart
Find your treadmill speed to read the pace it equals, per mile and per km.
Miles per hour
| Speed | Pace /mile | Pace /km | km/h |
|---|---|---|---|
| 4 mph | 15:00 | 9:19 | 6.4 |
| 4.5 mph | 13:20 | 8:17 | 7.2 |
| 5 mph | 12:00 | 7:27 | 8.0 |
| 5.5 mph | 10:55 | 6:47 | 8.9 |
| 6 mph | 10:00 | 6:13 | 9.7 |
| 6.5 mph | 9:14 | 5:44 | 10.5 |
| 7 mph | 8:34 | 5:20 | 11.3 |
| 7.5 mph | 8:00 | 4:58 | 12.1 |
| 8 mph | 7:30 | 4:40 | 12.9 |
| 8.5 mph | 7:04 | 4:23 | 13.7 |
| 9 mph | 6:40 | 4:09 | 14.5 |
| 9.5 mph | 6:19 | 3:55 | 15.3 |
| 10 mph | 6:00 | 3:44 | 16.1 |
| 10.5 mph | 5:43 | 3:33 | 16.9 |
| 11 mph | 5:27 | 3:23 | 17.7 |
| 11.5 mph | 5:13 | 3:15 | 18.5 |
| 12 mph | 5:00 | 3:06 | 19.3 |
Kilometers per hour
| Speed | Pace /km | Pace /mile | mph |
|---|---|---|---|
| 6 km/h | 10:00 | 16:06 | 3.7 |
| 7 km/h | 8:34 | 13:48 | 4.3 |
| 8 km/h | 7:30 | 12:04 | 5.0 |
| 9 km/h | 6:40 | 10:44 | 5.6 |
| 10 km/h | 6:00 | 9:39 | 6.2 |
| 11 km/h | 5:27 | 8:47 | 6.8 |
| 12 km/h | 5:00 | 8:03 | 7.5 |
| 13 km/h | 4:37 | 7:26 | 8.1 |
| 14 km/h | 4:17 | 6:54 | 8.7 |
| 15 km/h | 4:00 | 6:26 | 9.3 |
| 16 km/h | 3:45 | 6:02 | 9.9 |
| 17 km/h | 3:32 | 5:41 | 10.6 |
| 18 km/h | 3:20 | 5:22 | 11.2 |
| 19 km/h | 3:09 | 5:05 | 11.8 |
| 20 km/h | 3:00 | 4:50 | 12.4 |
Questions
What pace is 6 mph on a treadmill?
10:00 per mile, or 6:13 per km. 7 mph is 8:34 per mile and 8 mph is 7:30 per mile.
What pace is 10 km/h?
6:00 per km, or 9:39 per mile. 12 km/h is 5:00 per km (8:03 per mile).
How do I convert treadmill speed to pace?
Divide 60 by the speed. 60 ÷ 7.5 mph = 8 minutes per mile; 60 ÷ 12 km/h = 5 minutes per km. To get the speed for a pace, divide 60 by the pace in minutes: an 8:30 per mile pace is 60 ÷ 8.5 = 7.1 mph.
Is treadmill pace the same as running outside?
Not quite: with no wind resistance a flat treadmill feels a little easier. A 1% incline is a common setting to bring the effort closer to running outdoors on flat ground.
How it's calculated
Pace in minutes is 60 divided by speed. 1 mph is 1.609344 km/h. Results are rounded to the nearest second; most treadmills show speed to one decimal place.
Real runs vary with course, weather and how you feel on the day, so treat the numbers as a guide rather than training or medical advice.