Run Pace Treadmill Pace Calculator
Treadmills show speed, but most training plans are written in pace. Enter the speed on your treadmill display, choose mph or km/h, and see the matching pace per kilometre and per mile straight away.
Use it to match an outdoor tempo run indoors, or to work out which speed setting gives you your marathon pace. The treadmill pace chart below covers 4 to 12 mph in half-mile-per-hour steps, with the km/h equivalent for every row.
| Speed (mph) | Speed (km/h) | Pace (min/km) | Pace (min/mile) |
|---|---|---|---|
| 4.0 | 6.44 | 9:19 | 15:00 |
| 4.5 | 7.24 | 8:17 | 13:20 |
| 5.0 | 8.05 | 7:27 | 12:00 |
| 5.5 | 8.85 | 6:47 | 10:55 |
| 6.0 | 9.66 | 6:13 | 10:00 |
| 6.5 | 10.46 | 5:44 | 9:14 |
| 7.0 | 11.27 | 5:20 | 8:34 |
| 7.5 | 12.07 | 4:58 | 8:00 |
| 8.0 | 12.87 | 4:40 | 7:30 |
| 8.5 | 13.68 | 4:23 | 7:04 |
| 9.0 | 14.48 | 4:09 | 6:40 |
| 9.5 | 15.29 | 3:55 | 6:19 |
| 10.0 | 16.09 | 3:44 | 6:00 |
| 10.5 | 16.9 | 3:33 | 5:43 |
| 11.0 | 17.7 | 3:23 | 5:27 |
| 11.5 | 18.51 | 3:15 | 5:13 |
| 12.0 | 19.31 | 3:06 | 5:00 |
Frequently asked questions
What pace is 6 mph on a treadmill?
6 mph is exactly 10:00 per mile, which is about 6:13 per kilometre or 9.66 km/h.
What treadmill speed is a 5:00 per km pace?
A 5:00 per kilometre pace is 12 km/h, or about 7.46 mph. Set the treadmill to 7.5 mph if it only allows half steps.
Should I set the treadmill incline to 1%?
A 1% incline is a common way to make treadmill running feel closer to running outside, because there is no air resistance indoors. The effect is small at easy speeds, so treat it as a rough guide.