Treadmill Pace Converter
Convert treadmill speed in mph or kph to pace per mile and per km and back again, with full reference tables from 3.0 to 13.0 mph and 4.0 to 22.0 kph.
Incline note: most treadmills read flat-belt speed. Adding 1 to 2 percent incline roughly matches the effort of running the same pace outdoors, where wind resistance is a factor. For reference, 10 kph is 6:00 min/km.
10 kph is 6:00 min/km, and 6.0 mph is 10:00 min/mile. Treadmills show speed, training plans are written in pace, and the two rarely line up in your head mid-run. The converter above handles any value in both directions, and the two reference tables below list every belt setting from 3.0 to 13.0 mph in steps of a tenth and from 4.0 to 22.0 kph, with the pace per mile, the pace per kilometre and the 5K and 10K times that speed would produce. Every row is generated from the exact factor of 1.609344 kilometres per mile, so nothing is rounded twice and no value is typed in by hand.
How do you convert treadmill speed to pace?
Speed and pace are reciprocals scaled to an hour. Minutes per kilometre is 60 divided by the speed in kph, and minutes per mile is 60 divided by the speed in mph. That is why 10 kph lands on a tidy 6:00 min/km and 12 kph on 5:00 min/km, and why 6.0 mph is exactly 10:00 min/mile while 7.5 mph is exactly 8:00 min/mile.
The awkward part is the decimal. 60 divided by 6.5 mph is 9.23 minutes, and the 0.23 is not 23 seconds, it is 0.23 x 60 = 14 seconds, so 6.5 mph is 9:14 min/mile rather than 9:23. Getting that wrong by a few seconds per mile is the most common treadmill maths error, and it is what the tables below remove. Crossing between units adds a second step: a pace in min/km becomes min/mile by multiplying by 1.609344, so 5:00 min/km is 8:03 min/mile, not 8:00.
Treadmill mph to pace chart
Every belt speed from 3.0 to 13.0 mph in steps of 0.1, with the equivalent in kph, the pace per mile, the pace per kilometre, and the finish time that speed would produce over 5K and 10K. The 5.0, 6.0, 7.0, 8.0 and 10.0 mph rows are marked as the common reference points.
| Speed (mph) | Speed (kph) | Pace / mile | Pace / km | 5K time | 10K time |
|---|---|---|---|---|---|
| 3.0 | 4.83 | 20:00 | 12:26 | 1:02:08 | 2:04:16 |
| 3.1 | 4.99 | 19:21 | 12:02 | 1:00:08 | 2:00:16 |
| 3.2 | 5.15 | 18:45 | 11:39 | 58:15 | 1:56:30 |
| 3.3 | 5.31 | 18:11 | 11:18 | 56:29 | 1:52:59 |
| 3.4 | 5.47 | 17:39 | 10:58 | 54:50 | 1:49:39 |
| 3.5 | 5.63 | 17:09 | 10:39 | 53:16 | 1:46:31 |
| 3.6 | 5.79 | 16:40 | 10:21 | 51:47 | 1:43:34 |
| 3.7 | 5.95 | 16:13 | 10:05 | 50:23 | 1:40:46 |
| 3.8 | 6.12 | 15:47 | 9:49 | 49:03 | 1:38:07 |
| 3.9 | 6.28 | 15:23 | 9:34 | 47:48 | 1:35:36 |
| 4.0 | 6.44 | 15:00 | 9:19 | 46:36 | 1:33:12 |
| 4.1 | 6.60 | 14:38 | 9:06 | 45:28 | 1:30:56 |
| 4.2 | 6.76 | 14:17 | 8:53 | 44:23 | 1:28:46 |
| 4.3 | 6.92 | 13:57 | 8:40 | 43:21 | 1:26:42 |
| 4.4 | 7.08 | 13:38 | 8:28 | 42:22 | 1:24:44 |
| 4.5 | 7.24 | 13:20 | 8:17 | 41:25 | 1:22:51 |
| 4.6 | 7.40 | 13:03 | 8:06 | 40:31 | 1:21:03 |
| 4.7 | 7.56 | 12:46 | 7:56 | 39:40 | 1:19:19 |
| 4.8 | 7.72 | 12:30 | 7:46 | 38:50 | 1:17:40 |
| 4.9 | 7.89 | 12:15 | 7:37 | 38:03 | 1:16:05 |
| 5.0 | 8.05 | 12:00 | 7:27 | 37:17 | 1:14:34 |
| 5.1 | 8.21 | 11:46 | 7:19 | 36:33 | 1:13:06 |
| 5.2 | 8.37 | 11:32 | 7:10 | 35:51 | 1:11:42 |
| 5.3 | 8.53 | 11:19 | 7:02 | 35:10 | 1:10:21 |
| 5.4 | 8.69 | 11:07 | 6:54 | 34:31 | 1:09:02 |
| 5.5 | 8.85 | 10:55 | 6:47 | 33:54 | 1:07:47 |
| 5.6 | 9.01 | 10:43 | 6:39 | 33:17 | 1:06:35 |
| 5.7 | 9.17 | 10:32 | 6:32 | 32:42 | 1:05:24 |
| 5.8 | 9.33 | 10:21 | 6:26 | 32:08 | 1:04:17 |
| 5.9 | 9.50 | 10:10 | 6:19 | 31:36 | 1:03:11 |
| 6.0 | 9.66 | 10:00 | 6:13 | 31:04 | 1:02:08 |
| 6.1 | 9.82 | 9:50 | 6:07 | 30:34 | 1:01:07 |
| 6.2 | 9.98 | 9:41 | 6:01 | 30:04 | 1:00:08 |
| 6.3 | 10.14 | 9:31 | 5:55 | 29:35 | 59:11 |
| 6.4 | 10.30 | 9:23 | 5:50 | 29:08 | 58:15 |
| 6.5 | 10.46 | 9:14 | 5:44 | 28:41 | 57:21 |
| 6.6 | 10.62 | 9:05 | 5:39 | 28:15 | 56:29 |
| 6.7 | 10.78 | 8:57 | 5:34 | 27:49 | 55:39 |
| 6.8 | 10.94 | 8:49 | 5:29 | 27:25 | 54:50 |
| 6.9 | 11.10 | 8:42 | 5:24 | 27:01 | 54:02 |
| 7.0 | 11.27 | 8:34 | 5:20 | 26:38 | 53:16 |
| 7.1 | 11.43 | 8:27 | 5:15 | 26:15 | 52:31 |
| 7.2 | 11.59 | 8:20 | 5:11 | 25:53 | 51:47 |
| 7.3 | 11.75 | 8:13 | 5:06 | 25:32 | 51:04 |
| 7.4 | 11.91 | 8:06 | 5:02 | 25:11 | 50:23 |
| 7.5 | 12.07 | 8:00 | 4:58 | 24:51 | 49:43 |
| 7.6 | 12.23 | 7:54 | 4:54 | 24:32 | 49:03 |
| 7.7 | 12.39 | 7:48 | 4:51 | 24:13 | 48:25 |
| 7.8 | 12.55 | 7:42 | 4:47 | 23:54 | 47:48 |
| 7.9 | 12.71 | 7:36 | 4:43 | 23:36 | 47:12 |
| 8.0 | 12.87 | 7:30 | 4:40 | 23:18 | 46:36 |
| 8.1 | 13.04 | 7:24 | 4:36 | 23:01 | 46:02 |
| 8.2 | 13.20 | 7:19 | 4:33 | 22:44 | 45:28 |
| 8.3 | 13.36 | 7:14 | 4:30 | 22:28 | 44:55 |
| 8.4 | 13.52 | 7:09 | 4:26 | 22:12 | 44:23 |
| 8.5 | 13.68 | 7:04 | 4:23 | 21:56 | 43:52 |
| 8.6 | 13.84 | 6:59 | 4:20 | 21:41 | 43:21 |
| 8.7 | 14.00 | 6:54 | 4:17 | 21:26 | 42:51 |
| 8.8 | 14.16 | 6:49 | 4:14 | 21:11 | 42:22 |
| 8.9 | 14.32 | 6:44 | 4:11 | 20:57 | 41:53 |
| 9.0 | 14.48 | 6:40 | 4:09 | 20:43 | 41:25 |
| 9.1 | 14.65 | 6:36 | 4:06 | 20:29 | 40:58 |
| 9.2 | 14.81 | 6:31 | 4:03 | 20:16 | 40:31 |
| 9.3 | 14.97 | 6:27 | 4:01 | 20:03 | 40:05 |
| 9.4 | 15.13 | 6:23 | 3:58 | 19:50 | 39:40 |
| 9.5 | 15.29 | 6:19 | 3:55 | 19:37 | 39:15 |
| 9.6 | 15.45 | 6:15 | 3:53 | 19:25 | 38:50 |
| 9.7 | 15.61 | 6:11 | 3:51 | 19:13 | 38:26 |
| 9.8 | 15.77 | 6:07 | 3:48 | 19:01 | 38:03 |
| 9.9 | 15.93 | 6:04 | 3:46 | 18:50 | 37:40 |
| 10.0 | 16.09 | 6:00 | 3:44 | 18:38 | 37:17 |
| 10.1 | 16.25 | 5:56 | 3:41 | 18:27 | 36:55 |
| 10.2 | 16.42 | 5:53 | 3:39 | 18:17 | 36:33 |
| 10.3 | 16.58 | 5:50 | 3:37 | 18:06 | 36:12 |
| 10.4 | 16.74 | 5:46 | 3:35 | 17:55 | 35:51 |
| 10.5 | 16.90 | 5:43 | 3:33 | 17:45 | 35:30 |
| 10.6 | 17.06 | 5:40 | 3:31 | 17:35 | 35:10 |
| 10.7 | 17.22 | 5:36 | 3:29 | 17:25 | 34:51 |
| 10.8 | 17.38 | 5:33 | 3:27 | 17:16 | 34:31 |
| 10.9 | 17.54 | 5:30 | 3:25 | 17:06 | 34:12 |
| 11.0 | 17.70 | 5:27 | 3:23 | 16:57 | 33:54 |
| 11.1 | 17.86 | 5:24 | 3:22 | 16:48 | 33:35 |
| 11.2 | 18.02 | 5:21 | 3:20 | 16:39 | 33:17 |
| 11.3 | 18.19 | 5:19 | 3:18 | 16:30 | 33:00 |
| 11.4 | 18.35 | 5:16 | 3:16 | 16:21 | 32:42 |
| 11.5 | 18.51 | 5:13 | 3:15 | 16:13 | 32:25 |
| 11.6 | 18.67 | 5:10 | 3:13 | 16:04 | 32:08 |
| 11.7 | 18.83 | 5:08 | 3:11 | 15:56 | 31:52 |
| 11.8 | 18.99 | 5:05 | 3:10 | 15:48 | 31:36 |
| 11.9 | 19.15 | 5:03 | 3:08 | 15:40 | 31:20 |
| 12.0 | 19.31 | 5:00 | 3:06 | 15:32 | 31:04 |
| 12.1 | 19.47 | 4:58 | 3:05 | 15:24 | 30:49 |
| 12.2 | 19.63 | 4:55 | 3:03 | 15:17 | 30:34 |
| 12.3 | 19.79 | 4:53 | 3:02 | 15:09 | 30:19 |
| 12.4 | 19.96 | 4:50 | 3:00 | 15:02 | 30:04 |
| 12.5 | 20.12 | 4:48 | 2:59 | 14:55 | 29:50 |
| 12.6 | 20.28 | 4:46 | 2:58 | 14:48 | 29:35 |
| 12.7 | 20.44 | 4:43 | 2:56 | 14:41 | 29:21 |
| 12.8 | 20.60 | 4:41 | 2:55 | 14:34 | 29:08 |
| 12.9 | 20.76 | 4:39 | 2:53 | 14:27 | 28:54 |
| 13.0 | 20.92 | 4:37 | 2:52 | 14:20 | 28:41 |
Treadmill kph to pace chart
The same conversion for a metric console, from a 4.0 kph walk up to 22.0 kph, in steps of 0.5, with 8.0, 10.0, 12.0 and 15.0 kph marked. For a speed between two rows, such as 11.3 kph, type it straight into the converter at the top of the page.
| Speed (kph) | Speed (mph) | Pace / mile | Pace / km | 5K time | 10K time |
|---|---|---|---|---|---|
| 4.0 | 2.49 | 24:08 | 15:00 | 1:15:00 | 2:30:00 |
| 4.5 | 2.80 | 21:27 | 13:20 | 1:06:40 | 2:13:20 |
| 5.0 | 3.11 | 19:19 | 12:00 | 1:00:00 | 2:00:00 |
| 5.5 | 3.42 | 17:33 | 10:55 | 54:33 | 1:49:05 |
| 6.0 | 3.73 | 16:06 | 10:00 | 50:00 | 1:40:00 |
| 6.5 | 4.04 | 14:51 | 9:14 | 46:09 | 1:32:18 |
| 7.0 | 4.35 | 13:48 | 8:34 | 42:51 | 1:25:43 |
| 7.5 | 4.66 | 12:52 | 8:00 | 40:00 | 1:20:00 |
| 8.0 | 4.97 | 12:04 | 7:30 | 37:30 | 1:15:00 |
| 8.5 | 5.28 | 11:22 | 7:04 | 35:18 | 1:10:35 |
| 9.0 | 5.59 | 10:44 | 6:40 | 33:20 | 1:06:40 |
| 9.5 | 5.90 | 10:10 | 6:19 | 31:35 | 1:03:09 |
| 10.0 | 6.21 | 9:39 | 6:00 | 30:00 | 1:00:00 |
| 10.5 | 6.52 | 9:12 | 5:43 | 28:34 | 57:09 |
| 11.0 | 6.84 | 8:47 | 5:27 | 27:16 | 54:33 |
| 11.5 | 7.15 | 8:24 | 5:13 | 26:05 | 52:10 |
| 12.0 | 7.46 | 8:03 | 5:00 | 25:00 | 50:00 |
| 12.5 | 7.77 | 7:43 | 4:48 | 24:00 | 48:00 |
| 13.0 | 8.08 | 7:26 | 4:37 | 23:05 | 46:09 |
| 13.5 | 8.39 | 7:09 | 4:27 | 22:13 | 44:27 |
| 14.0 | 8.70 | 6:54 | 4:17 | 21:26 | 42:51 |
| 14.5 | 9.01 | 6:40 | 4:08 | 20:41 | 41:23 |
| 15.0 | 9.32 | 6:26 | 4:00 | 20:00 | 40:00 |
| 15.5 | 9.63 | 6:14 | 3:52 | 19:21 | 38:43 |
| 16.0 | 9.94 | 6:02 | 3:45 | 18:45 | 37:30 |
| 16.5 | 10.25 | 5:51 | 3:38 | 18:11 | 36:22 |
| 17.0 | 10.56 | 5:41 | 3:32 | 17:39 | 35:18 |
| 17.5 | 10.87 | 5:31 | 3:26 | 17:09 | 34:17 |
| 18.0 | 11.18 | 5:22 | 3:20 | 16:40 | 33:20 |
| 18.5 | 11.50 | 5:13 | 3:15 | 16:13 | 32:26 |
| 19.0 | 11.81 | 5:05 | 3:09 | 15:47 | 31:35 |
| 19.5 | 12.12 | 4:57 | 3:05 | 15:23 | 30:46 |
| 20.0 | 12.43 | 4:50 | 3:00 | 15:00 | 30:00 |
| 20.5 | 12.74 | 4:43 | 2:56 | 14:38 | 29:16 |
| 21.0 | 13.05 | 4:36 | 2:51 | 14:17 | 28:34 |
| 21.5 | 13.36 | 4:29 | 2:47 | 13:57 | 27:54 |
| 22.0 | 13.67 | 4:23 | 2:44 | 13:38 | 27:16 |
Does a 1 percent incline really match outdoor running?
This is the most repeated piece of treadmill advice, and unlike most of them it has a study behind it. Jones and Doust published a paper in the Journal of Sports Sciences in 1996 titled "A 1% treadmill grade most accurately reflects the energetic cost of outdoor running". Nine trained male runners ran at six speeds on a treadmill set to several gradients, and once outdoors on a level road; the oxygen cost of the outdoor run matched the treadmill most closely at a 1 percent grade.
Two limits are worth knowing before treating that as a rule. First, the speeds tested ran from 2.92 to 5.0 metres per second, which is roughly 10.5 to 18 kph, or 6.5 to 11.2 mph, so about 5:43 down to 3:20 min/km. At the slower end of that range the difference between a flat belt and outdoor running was not significant, which is why a flat belt is generally considered fine for easy running and walking. Second, the study used nine trained men in one laboratory, so it is a well-known finding rather than a settled universal constant, and some coaches argue faster running needs more than 1 percent because air resistance rises steeply with speed.
Practically: 1 percent is a sensible default if you are running moderate to hard indoors and want the effort to resemble the road, 0 percent is fine for easy running, and neither choice changes the numbers on this page. The console reports belt speed and belt speed is what these tables convert. Worth remembering too that treadmill calibration drifts, so two machines both set to 10 kph are not necessarily moving at the same speed.
Source: Jones AM, Doust JH. A 1% treadmill grade most accurately reflects the energetic cost of outdoor running. Journal of Sports Sciences, 1996, 14(4), 321-327.
How far do you run in 30 minutes on a treadmill?
Speed in kph is distance in kilometres per hour, so the arithmetic is easier than it looks. Half an hour at 10 kph is 5.0 km, half an hour at 12 kph is 6.0 km, and 45 minutes at 11 kph is 8.25 km. In imperial, half an hour at 6.0 mph is 3.0 miles and at 7.5 mph it is 3.75 miles. The 5K and 10K columns in the tables above answer the same question the other way round: they tell you how long the belt has to keep running before the distance ticks over.
How do I fit treadmill pace into training?
Once you know the pace a belt speed produces, plan the session around it. Use the finish time calculator to see what a steady treadmill effort would produce over a race distance, the pace conversion table when you are starting from a pace rather than a speed, or the main pace calculator to convert between every unit at once. Racing soon? The race time predictor helps set a realistic goal from a recent result, and the marathon pace chart shows what each goal time demands per kilometre.
Frequently asked questions
What pace is 10 kph on a treadmill?
10 kph is exactly 6:00 min/km, which is 9:39 min/mile and 6.21 mph. At that belt speed a 5K takes 30:00 and a 10K takes 1:00:00. Bump the belt to 12 kph and you are running 5:00 min/km.
What pace is 6 mph on a treadmill?
6.0 mph is exactly 10:00 min/mile, which is 6:13 min/km and 9.66 kph. A 5K at that speed takes 31:04. The shortcut is that minutes per mile is 60 divided by the speed in mph.
How do I convert treadmill mph to pace per mile?
Divide 60 by the speed in mph to get minutes per mile. At 7.5 mph that is 60 / 7.5 = 8.0, so 8:00 min/mile. For an awkward number such as 6.5 mph, 60 / 6.5 = 9.23 minutes, and 0.23 x 60 = 14 seconds, so 9:14 min/mile rather than 9:23.
How do I convert treadmill kph to pace per km?
Divide 60 by the speed in kph to get minutes per kilometre. At 11.5 kph that is 60 / 11.5 = 5.22 minutes, which is 5:13 min/km, or 8:24 min/mile.
Should I set a 1 percent incline to match outdoor running?
It is a common convention and there is a study behind it. Jones and Doust (1996) reported that a 1 percent treadmill grade matched the energetic cost of running outdoors on a level road, but only across the speeds they tested, roughly 10.5 to 18 kph. At the slower end they found no significant difference, so a flat belt is generally considered fine for easy running. Treat 1 percent as a reasonable default for moderate to fast running rather than a universal correction.
Does incline change the pace the treadmill displays?
No. The console reports belt speed, which does not change when you raise the incline, so every number in the converter and the tables on this page describes the displayed speed. Incline changes how hard that speed feels and how much energy it costs, not the speed itself.
Why does the same speed feel easier on a treadmill?
The usual explanations are that there is no air to push through indoors and the surface never changes gradient or camber. How much easier it feels varies between individuals, and treadmill belts are not always accurately calibrated, so do not assume an indoor pace transfers exactly to the road.
How far do I run in 30 minutes on a treadmill?
Multiply the speed by 0.5. At 10 kph that is 5.0 km, at 12 kph it is 6.0 km, and at 6.0 mph it is 3.0 miles. Over a full hour it is simpler still: the speed in kph is the distance in kilometres.