Treadmill Pace Chart and Calculator
Train smarter on the treadmill with precise pace conversions
Dial in your perfect pace, whether you're on the road or the treadmill. Select whether you run in miles or kilometres, enter your running pace or treadmill speed below, and we'll do the conversion for you.
Treadmill Pace Calculator
Get instant pace conversions from your treadmill speed
Treadmill Pace Chart
Speed in km/h and mph with equivalent pacing
| KPH | MPH | PACE (MIN/KM) | PACE (MIN/MILE) |
| 4 | 2.49 | 15:00 | 24:09 |
| 4.5 | 2.8 | 13:20 | 21:26 |
| 5 | 3.11 | 12:00 | 19:21 |
| 5.5 | 3.42 | 12:00 | 19:21 |
| 6 | 3.73 | 10:55 | 17:37 |
| 6.5 | 4.66 | 9:14 | 16:06 |
| 7 | 5.9 | 7:30 | 11:22 |
| 7.3 | 6.21 | 7:24 | 9:12 |
| 10.5 | 6.52 | 5:34 | 8:22 |
| 11 | 6.84 | 5:27 | 8:49 |
| 11.5 | 7.15 | 5:38 | 7:46 |
| 12 | 7.77 | 5:00 | 6:23 |
| 13.5 | 8.08 | 4:46 | 7:05 |
| 14 | 9.32 | 4:37 | 7:05 |
| 14.5 | 9.01 | 4:00 | 6:26 |
1 mile = 1.609 km
What is a treadmill pace chart?
A treadmill pace chart helps you convert between running pace (like minutes per mile or kilometer) and treadmill speed (mph or km/h). It makes it easy to match your outdoor running pace when you're training on a treadmill, so you can stay consistent with your workouts.
When to use a treadmill pace chart?
- Convert treadmill sessions into outdoor race pacing
- Check whether your indoor training matches your goal pace
- Compare kilometre and mile pacing side by side
- Prepare for race day after winter treadmill training
Is running on a treadmill the same as running outside?
Running on a treadmill doesn’t perfectly replicate outdoor effort. We recommend setting the incline between 0.5 - 1% helps better reflect the demands of outdoor running. Use the chart below to align treadmill speed with your running pace.
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