Treadmill Pace Chart
Convert treadmill speed in mph to pace per mile and per kilometre, plus finish times for a 5K, 10K, half marathon and marathon. From 3 to 12 mph.
To convert treadmill speed to pace, divide 60 by the speed in mph: 6 mph is a 10:00 mile, 7.5 mph is an 8:00 mile and 10 mph is a 6:00 mile. The chart below covers 3 to 12 mph, with pace per kilometre and finish times for common race distances.
Most US treadmills show speed in miles per hour, but runners think in pace. Use this chart to set the belt for a target pace, or to see what a speed means over a race distance. Times assume you hold the speed the whole way.
Treadmill pace chart (mph)
| Speed (mph) | km/h | Pace per mile | Pace per km | 5K | 10K | Half marathon | Marathon |
|---|---|---|---|---|---|---|---|
| 3.0 | 4.8 | 20:00 | 12:26 | 1:02:08 | 2:04:16 | 4:22:11 | 8:44:23 |
| 3.5 | 5.6 | 17:09 | 10:39 | 53:16 | 1:46:31 | 3:44:44 | 7:29:28 |
| 4.0 | 6.4 | 15:00 | 9:19 | 46:36 | 1:33:12 | 3:16:38 | 6:33:17 |
| 4.5 | 7.2 | 13:20 | 8:17 | 41:25 | 1:22:51 | 2:54:48 | 5:49:35 |
| 5.0 | 8.0 | 12:00 | 7:27 | 37:17 | 1:14:34 | 2:37:19 | 5:14:38 |
| 5.2 | 8.4 | 11:32 | 7:10 | 35:51 | 1:11:42 | 2:31:16 | 5:02:31 |
| 5.4 | 8.7 | 11:07 | 6:54 | 34:31 | 1:09:02 | 2:25:40 | 4:51:19 |
| 5.6 | 9.0 | 10:43 | 6:39 | 33:17 | 1:06:35 | 2:20:27 | 4:40:55 |
| 5.8 | 9.3 | 10:21 | 6:26 | 32:08 | 1:04:17 | 2:15:37 | 4:31:14 |
| 6.0 | 9.7 | 10:00 | 6:13 | 31:04 | 1:02:08 | 2:11:06 | 4:22:11 |
| 6.2 | 10.0 | 9:41 | 6:01 | 30:04 | 1:00:08 | 2:06:52 | 4:13:44 |
| 6.4 | 10.3 | 9:23 | 5:50 | 29:08 | 58:15 | 2:02:54 | 4:05:48 |
| 6.6 | 10.6 | 9:05 | 5:39 | 28:15 | 56:29 | 1:59:11 | 3:58:21 |
| 6.8 | 10.9 | 8:49 | 5:29 | 27:25 | 54:50 | 1:55:40 | 3:51:21 |
| 7.0 | 11.3 | 8:34 | 5:20 | 26:38 | 53:16 | 1:52:22 | 3:44:44 |
| 7.2 | 11.6 | 8:20 | 5:11 | 25:53 | 51:47 | 1:49:15 | 3:38:29 |
| 7.4 | 11.9 | 8:06 | 5:02 | 25:11 | 50:23 | 1:46:18 | 3:32:35 |
| 7.6 | 12.2 | 7:54 | 4:54 | 24:32 | 49:03 | 1:43:30 | 3:26:59 |
| 7.8 | 12.6 | 7:42 | 4:47 | 23:54 | 47:48 | 1:40:50 | 3:21:41 |
| 8.0 | 12.9 | 7:30 | 4:40 | 23:18 | 46:36 | 1:38:19 | 3:16:38 |
| 8.2 | 13.2 | 7:19 | 4:33 | 22:44 | 45:28 | 1:35:55 | 3:11:51 |
| 8.4 | 13.5 | 7:09 | 4:26 | 22:12 | 44:23 | 1:33:38 | 3:07:17 |
| 8.6 | 13.8 | 6:59 | 4:20 | 21:41 | 43:21 | 1:31:28 | 3:02:55 |
| 8.8 | 14.2 | 6:49 | 4:14 | 21:11 | 42:22 | 1:29:23 | 2:58:46 |
| 9.0 | 14.5 | 6:40 | 4:09 | 20:43 | 41:25 | 1:27:24 | 2:54:48 |
| 9.2 | 14.8 | 6:31 | 4:03 | 20:16 | 40:31 | 1:25:30 | 2:51:00 |
| 9.4 | 15.1 | 6:23 | 3:58 | 19:50 | 39:40 | 1:23:41 | 2:47:21 |
| 9.6 | 15.4 | 6:15 | 3:53 | 19:25 | 38:50 | 1:21:56 | 2:43:52 |
| 9.8 | 15.8 | 6:07 | 3:48 | 19:01 | 38:03 | 1:20:16 | 2:40:31 |
| 10.0 | 16.1 | 6:00 | 3:44 | 18:38 | 37:17 | 1:18:39 | 2:37:19 |
| 10.5 | 16.9 | 5:43 | 3:33 | 17:45 | 35:30 | 1:14:55 | 2:29:49 |
| 11.0 | 17.7 | 5:27 | 3:23 | 16:57 | 33:54 | 1:11:30 | 2:23:01 |
| 11.5 | 18.5 | 5:13 | 3:15 | 16:13 | 32:25 | 1:08:24 | 2:16:48 |
| 12.0 | 19.3 | 5:00 | 3:06 | 15:32 | 31:04 | 1:05:33 | 2:11:06 |
Walking speeds are 3.0–4.5 mph; most people start jogging around 4.5–5.0 mph. Speeds between 5.0 and 10.0 mph are listed in 0.2 mph steps because that’s where most training runs fall.
Common target paces
| Target pace per mile | Set the treadmill to |
|---|---|
| 12:00 | 5.0 mph |
| 11:00 | 5.5 mph |
| 10:00 | 6.0 mph |
| 9:00 | 6.7 mph |
| 8:00 | 7.5 mph |
| 7:30 | 8.0 mph |
| 7:00 | 8.6 mph |
| 6:00 | 10.0 mph |
Speeds are rounded to the nearest 0.1 mph, which is the step most treadmills use.
Should you set an incline?
Running on a treadmill is slightly easier than running outside at the same speed because there’s no air resistance. A 1996 study by Jones and Doust found that a 1% incline best matched the energy cost of outdoor running at moderate speeds; at faster speeds, the outdoor cost was between 1% and 2%. Most runners set 1% and leave it there.
Is your treadmill’s speed accurate?
Home treadmill speed displays are usually close, but belts can drift with wear and tension. If your treadmill pace feels much harder or easier than the same pace outdoors, check it with a footpod or by timing belt revolutions. Keeping the belt lubricated and tensioned helps it stay consistent.
Related
Try the 12-3-30 treadmill workout for low-impact incline walking, or see our best treadmills for home if you’re shopping.
Frequently asked questions
What pace is 6 mph on a treadmill?
6 mph is a 10:00 minute mile, or 6:13 per kilometre. Held for a 5K, it finishes in about 31:04.
How do I convert treadmill mph to minutes per mile?
Divide 60 by the speed in mph. For example, 60 / 7.5 mph = 8 minutes per mile. To get pace per kilometre, divide 60 by the speed in km/h; 1 mph is 1.609 km/h.
What incline should I use to match running outside?
Use a 1% incline. A 1996 study in the Journal of Sports Sciences found a 1% treadmill grade best matched the energy cost of outdoor running at moderate speeds, because there's no wind resistance on a treadmill. At faster speeds, the outdoor cost was closer to 1–2%.
What is a good walking speed on a treadmill?
A brisk walk is about 3.0–4.0 mph, or a 15–20 minute mile. Above about 4.5 mph most people find it easier to jog than walk.
Are treadmill speed readings accurate?
Usually close, but not exact. Belt speed can drift with wear and tension. If you want to check, count belt revolutions over a minute and multiply by the belt length, or compare the distance with a footpod or a known outdoor run.