Convert any treadmill speed to pace per mile, pace per kilometer, and race finish times.
Tip: Pace per mile = 60 ÷ mph. Treadmill speeds 3.0–12.0 mph in 0.1 mph steps.
Every row is calculated exactly from the speed (5K = 3.107 mi, 10K = 6.214 mi, half marathon = 13.109 mi, marathon = 26.219 mi), rounded to the nearest second. Finish times assume you hold that speed for the whole distance.
MPH
km/h
Pace / mile
Pace / km
5K
10K
Half
Marathon
3.0
4.8
20:00
12:26
1:02:08
2:04:16
4:22:11
8:44:23
3.1
5.0
19:21
12:02
1:00:08
2:00:16
4:13:44
8:27:28
3.2
5.1
18:45
11:39
58:15
1:56:30
4:05:48
8:11:36
3.3
5.3
18:11
11:18
56:29
1:52:59
3:58:21
7:56:42
3.4
5.5
17:39
10:58
54:50
1:49:39
3:51:21
7:42:41
3.5
5.6
17:09
10:39
53:16
1:46:31
3:44:44
7:29:28
3.6
5.8
16:40
10:21
51:47
1:43:34
3:38:29
7:16:59
3.7
6.0
16:13
10:05
50:23
1:40:46
3:32:35
7:05:10
3.8
6.1
15:47
9:49
49:03
1:38:07
3:26:59
6:53:59
3.9
6.3
15:23
9:34
47:48
1:35:36
3:21:41
6:43:22
4.0
6.4
15:00
9:19
46:36
1:33:12
3:16:38
6:33:17
4.1
6.6
14:38
9:06
45:28
1:30:56
3:11:51
6:23:41
4.2
6.8
14:17
8:53
44:23
1:28:46
3:07:17
6:14:33
4.3
6.9
13:57
8:40
43:21
1:26:42
3:02:55
6:05:51
4.4
7.1
13:38
8:28
42:22
1:24:44
2:58:46
5:57:32
4.5
7.2
13:20
8:17
41:25
1:22:51
2:54:48
5:49:35
4.6
7.4
13:03
8:06
40:31
1:21:03
2:51:00
5:41:59
4.7
7.6
12:46
7:56
39:40
1:19:19
2:47:21
5:34:42
4.8
7.7
12:30
7:46
38:50
1:17:40
2:43:52
5:27:44
4.9
7.9
12:15
7:37
38:03
1:16:05
2:40:31
5:21:03
5.0
8.0
12:00
7:27
37:17
1:14:34
2:37:19
5:14:38
5.1
8.2
11:46
7:19
36:33
1:13:06
2:34:14
5:08:27
5.2
8.4
11:32
7:10
35:51
1:11:42
2:31:16
5:02:31
5.3
8.5
11:19
7:02
35:10
1:10:21
2:28:24
4:56:49
5.4
8.7
11:07
6:54
34:31
1:09:02
2:25:40
4:51:19
5.5
8.9
10:55
6:47
33:54
1:07:47
2:23:01
4:46:01
5.6
9.0
10:43
6:39
33:17
1:06:35
2:20:27
4:40:55
5.7
9.2
10:32
6:32
32:42
1:05:24
2:18:00
4:35:59
5.8
9.3
10:21
6:26
32:08
1:04:17
2:15:37
4:31:14
5.9
9.5
10:10
6:19
31:36
1:03:11
2:13:19
4:26:38
6.0
9.7
10:00
6:13
31:04
1:02:08
2:11:06
4:22:11
6.1
9.8
9:50
6:07
30:34
1:01:07
2:08:57
4:17:53
6.2
10.0
9:41
6:01
30:04
1:00:08
2:06:52
4:13:44
6.3
10.1
9:31
5:55
29:35
59:11
2:04:51
4:09:42
6.4
10.3
9:22
5:50
29:08
58:15
2:02:54
4:05:48
6.5
10.5
9:14
5:44
28:41
57:21
2:01:01
4:02:01
6.6
10.6
9:05
5:39
28:15
56:29
1:59:11
3:58:21
6.7
10.8
8:57
5:34
27:49
55:39
1:57:24
3:54:48
6.8
10.9
8:49
5:29
27:25
54:50
1:55:40
3:51:21
6.9
11.1
8:42
5:24
27:01
54:02
1:54:00
3:47:59
7.0
11.3
8:34
5:20
26:38
53:16
1:52:22
3:44:44
7.1
11.4
8:27
5:15
26:15
52:31
1:50:47
3:41:34
7.2
11.6
8:20
5:11
25:53
51:47
1:49:15
3:38:29
7.3
11.7
8:13
5:06
25:32
51:04
1:47:45
3:35:30
7.4
11.9
8:06
5:02
25:11
50:23
1:46:18
3:32:35
7.5
12.1
8:00
4:58
24:51
49:43
1:44:53
3:29:45
7.6
12.2
7:54
4:54
24:32
49:03
1:43:30
3:26:59
7.7
12.4
7:48
4:51
24:13
48:25
1:42:09
3:24:18
7.8
12.6
7:42
4:47
23:54
47:48
1:40:50
3:21:41
7.9
12.7
7:36
4:43
23:36
47:12
1:39:34
3:19:08
8.0
12.9
7:30
4:40
23:18
46:36
1:38:19
3:16:38
8.1
13.0
7:24
4:36
23:01
46:02
1:37:06
3:14:13
8.2
13.2
7:19
4:33
22:44
45:28
1:35:55
3:11:51
8.3
13.4
7:14
4:30
22:28
44:55
1:34:46
3:09:32
8.4
13.5
7:09
4:26
22:12
44:23
1:33:38
3:07:17
8.5
13.7
7:04
4:23
21:56
43:52
1:32:32
3:05:04
8.6
13.8
6:59
4:20
21:41
43:21
1:31:28
3:02:55
8.7
14.0
6:54
4:17
21:26
42:51
1:30:25
3:00:49
8.8
14.2
6:49
4:14
21:11
42:22
1:29:23
2:58:46
8.9
14.3
6:44
4:11
20:57
41:53
1:28:23
2:56:45
9.0
14.5
6:40
4:09
20:43
41:25
1:27:24
2:54:48
9.1
14.6
6:36
4:06
20:29
40:58
1:26:26
2:52:52
9.2
14.8
6:31
4:03
20:16
40:31
1:25:30
2:51:00
9.3
15.0
6:27
4:01
20:03
40:05
1:24:35
2:49:09
9.4
15.1
6:23
3:58
19:50
39:40
1:23:41
2:47:21
9.5
15.3
6:19
3:55
19:37
39:15
1:22:48
2:45:36
9.6
15.4
6:15
3:53
19:25
38:50
1:21:56
2:43:52
9.7
15.6
6:11
3:51
19:13
38:26
1:21:05
2:42:11
9.8
15.8
6:07
3:48
19:01
38:03
1:20:16
2:40:31
9.9
15.9
6:04
3:46
18:50
37:40
1:19:27
2:38:54
10.0
16.1
6:00
3:44
18:38
37:17
1:18:39
2:37:19
10.1
16.3
5:56
3:41
18:27
36:55
1:17:53
2:35:45
10.2
16.4
5:53
3:39
18:17
36:33
1:17:07
2:34:14
10.3
16.6
5:50
3:37
18:06
36:12
1:16:22
2:32:44
10.4
16.7
5:46
3:35
17:55
35:51
1:15:38
2:31:16
10.5
16.9
5:43
3:33
17:45
35:30
1:14:55
2:29:49
10.6
17.1
5:40
3:31
17:35
35:10
1:14:12
2:28:24
10.7
17.2
5:36
3:29
17:25
34:51
1:13:31
2:27:01
10.8
17.4
5:33
3:27
17:16
34:31
1:12:50
2:25:40
10.9
17.5
5:30
3:25
17:06
34:12
1:12:10
2:24:19
11.0
17.7
5:27
3:23
16:57
33:54
1:11:30
2:23:01
11.1
17.9
5:24
3:22
16:48
33:35
1:10:52
2:21:43
11.2
18.0
5:21
3:20
16:39
33:17
1:10:14
2:20:27
11.3
18.2
5:19
3:18
16:30
33:00
1:09:36
2:19:13
11.4
18.3
5:16
3:16
16:21
32:42
1:09:00
2:18:00
11.5
18.5
5:13
3:15
16:13
32:25
1:08:24
2:16:48
11.6
18.7
5:10
3:13
16:04
32:08
1:07:48
2:15:37
11.7
18.8
5:08
3:11
15:56
31:52
1:07:14
2:14:27
11.8
19.0
5:05
3:10
15:48
31:36
1:06:39
2:13:19
11.9
19.2
5:03
3:08
15:40
31:20
1:06:06
2:12:12
12.0
19.3
5:00
3:06
15:32
31:04
1:05:33
2:11:06
How to Use This Treadmill Pace Chart
Find your treadmill speed in the left column to see your pace per mile and per kilometer, plus the finish time that speed would give you for a 5K, 10K, half marathon and marathon. Or work backwards: find your goal pace or goal finish time and read across to the speed you need to set.
Treadmill Speed to Pace: Quick Reference
4.0 mph = 15:00 per mile (brisk walk)
5.0 mph = 12:00 per mile
6.0 mph = 10:00 per mile
6.5 mph = 9:14 per mile
7.0 mph = 8:34 per mile
7.5 mph = 8:00 per mile
8.0 mph = 7:30 per mile
10.0 mph = 6:00 per mile
The Formulas
Pace per mile (minutes) = 60 ÷ mph. Pace per km (minutes) = 60 ÷ km/h, and km/h = mph × 1.609. Finish time = pace × distance. To go the other way, mph = 60 ÷ pace in minutes per mile (for an 8:30 mile, 60 ÷ 8.5 = 7.06 mph).
Warm up with 5–10 minutes of walking or easy jogging before you raise the speed.
Consider a 1% incline if you want treadmill effort to match outdoor running more closely.
Machines vary. Two treadmills set to the same speed can feel different, so go by effort too.
Use it for workouts. A treadmill is great for holding an exact pace on tempo runs and intervals. Get your target paces from the Training Pace Calculator.
Divide 60 by your speed in mph to get minutes per mile. For example, 60 ÷ 6.0 mph = 10.0 minutes, which is a 10:00 per mile pace. 60 ÷ 7.5 mph = 8:00 per mile.
6.0 mph (about 9.7 km/h). A 9-minute mile is about 6.7 mph (6.67 exactly), and an 8-minute mile is 7.5 mph.
Many runners use a 1% incline to make treadmill running feel closer to running outdoors, where there is wind resistance. A 1996 study by Jones and Doust found a 1% grade best matched the energy cost of outdoor running at moderate-to-fast speeds. It is optional. Use it if you want your treadmill paces to translate more closely to the road.
There is no wind resistance, the belt helps your leg turnover a little, and treadmill calibration varies from machine to machine. Treat treadmill paces as close estimates and go by effort as well.
Many beginners start with brisk walking at 3.0–4.0 mph and easy jogging around 4.5–5.5 mph (about 13:20 to 10:55 per mile). The right speed is the one where you can still talk in short sentences.