Treadmill Pace Chart
The Treadmill Pace Chart is a reference tool covering treadmill pace chart, treadmill speed to pace chart, treadmill mph to pace chart, treadmill speed chart. Use the chart below to look up values instantly. Printable and downloadable versions are available on this page.
Treadmill Pace Converter
Enter treadmill speed (MPH or KPH) and get min/mile, min/km; or enter desired pace and get treadmill speed setting. Includes incline-adjusted effort calculator.
0 = flat; 1% ≈ outdoor equivalent
Treadmill Speed to Pace Chart
| Treadmill Speed (mph) | Pace Per Mile (min:sec) | Pace Per Kilometre (min:sec) | Activity Level |
|---|---|---|---|
| 2.0 mph | 30:00/mile | 18:38/km | Slow walk |
| 2.5 mph | 24:00/mile | 14:54/km | Moderate walk |
| 3.0 mph | 20:00/mile | 12:26/km | Brisk walk |
| 3.5 mph | 17:08/mile | 10:39/km | Very brisk walk |
| 4.0 mph | 15:00/mile | 9:19/km | Fast walk to walk-run |
| 4.5 mph | 13:20/mile | 8:17/km | Walk-run or slow jog |
| 5.0 mph | 12:00/mile | 7:27/km | Easy jog |
| 5.5 mph | 10:54/mile | 6:46/km | Light jog |
| 6.0 mph | 10:00/mile | 6:13/km | Moderate run |
| 6.5 mph | 9:14/mile | 5:44/km | Comfortable run |
| 7.0 mph | 8:34/mile | 5:19/km | Moderate to strong run |
| 7.5 mph | 8:00/mile | 4:58/km | Strong run |
| 8.0 mph | 7:30/mile | 4:39/km | Hard run |
| 8.5 mph | 7:04/mile | 4:23/km | Hard run |
| 9.0 mph | 6:40/mile | 4:08/km | Very hard run |
| 9.5 mph | 6:19/mile | 3:55/km | Race pace for strong runners |
| 10.0 mph | 6:00/mile | 3:44/km | Race pace for competitive runners |
| 10.5 mph | 5:43/mile | 3:33/km | Sub-elite pace |
| 11.0 mph | 5:27/mile | 3:23/km | Elite-level pace |
| 11.5 mph | 5:13/mile | 3:14/km | Very fast |
| 12.0 mph | 5:00/mile | 3:06/km | Sprint speed |
| 13.0 mph | 4:37/mile | 2:52/km | Maximum sprint for most |
Source: Standard treadmill speed-to-pace conversion formula
Treadmill Speed to km/h Chart
| Speed (mph) | Speed (km/h) | Pace Per Kilometre (min:sec) |
|---|---|---|
| 2.0 mph | 3.22 km/h | 18:38/km |
| 2.5 mph | 4.02 km/h | 14:54/km |
| 3.0 mph | 4.83 km/h | 12:26/km |
| 3.5 mph | 5.63 km/h | 10:39/km |
| 4.0 mph | 6.44 km/h | 9:19/km |
| 4.5 mph | 7.24 km/h | 8:17/km |
| 5.0 mph | 8.05 km/h | 7:27/km |
| 5.5 mph | 8.85 km/h | 6:46/km |
| 6.0 mph | 9.66 km/h | 6:13/km |
| 6.5 mph | 10.46 km/h | 5:44/km |
| 7.0 mph | 11.27 km/h | 5:19/km |
| 7.5 mph | 12.07 km/h | 4:58/km |
| 8.0 mph | 12.87 km/h | 4:39/km |
| 8.5 mph | 13.68 km/h | 4:23/km |
| 9.0 mph | 14.48 km/h | 4:08/km |
| 9.5 mph | 15.29 km/h | 3:55/km |
| 10.0 mph | 16.09 km/h | 3:44/km |
| 10.5 mph | 16.90 km/h | 3:33/km |
| 11.0 mph | 17.70 km/h | 3:23/km |
| 11.5 mph | 18.51 km/h | 3:14/km |
| 12.0 mph | 19.31 km/h | 3:06/km |
| 12.5 mph | 20.12 km/h | 2:59/km |
| 13.0 mph | 20.92 km/h | 2:52/km |
Source: Standard conversion — 1 mph = 1.60934 km/h
Treadmill Incline Reference
Running on a treadmill at 1 percent incline is considered equivalent to outdoor running on flat ground due to the lack of air resistance on a treadmill.
| Incline Percentage | Approximate Calorie Increase vs 0% | Running Equivalent Outdoor Condition |
|---|---|---|
| 0% | Baseline | Easier than outdoor flat running — no wind resistance |
| 1% | +5 to 8% | Equivalent to outdoor flat running |
| 2% | +10 to 15% | Slight uphill feeling |
| 5% | +20 to 25% | Moderate hill — increases heart rate significantly |
| 8% | +35 to 40% | Steep hill — challenges most runners |
| 10% | +45 to 50% | Very steep — often used for walking intervals only |
| 15% | +60 to 70% | Maximum incline on most treadmills — walking only for most people |
Calorie increase percentages are approximate and depend on body weight, speed, and individual fitness. A heavier runner at a slower pace burns more additional calories per percent of incline than a lighter runner at a fast pace.
Treadmill Pace Converter
Enter treadmill speed (MPH or KPH) and get min/mile, min/km; or enter desired pace and get treadmill speed setting. Includes incline-adjusted effort calculator.
0 = flat; 1% ≈ outdoor equivalent