Converting treadmill speed to running pace is simple: divide 60 by your speed in mph. At 6.0 mph, your pace is 10:00 per mile. At 8.0 mph, it is 7:30 per mile. Use the chart and table below to quickly find your pace at any treadmill setting, plan your workouts, and compare treadmill runs to outdoor runs.
Treadmill Speed to Pace Conversion
Minutes per Mile at Each Speed (mph)
Complete Treadmill Speed to Pace Conversion
| Speed (mph) | Pace (min/mi) | 5K Time | 10K Time |
|---|---|---|---|
| 3.0 | 20:00 | 1:02:08 | 2:04:17 |
| 4.0 | 15:00 | 46:36 | 1:33:12 |
| 4.5 | 13:20 | 41:25 | 1:22:50 |
| 5.0 | 12:00 | 37:17 | 1:14:34 |
| 5.5 | 10:54 | 33:53 | 1:07:46 |
| 6.0 | 10:00 | 31:04 | 1:02:08 |
| 6.5 | 9:14 | 28:41 | 57:22 |
| 7.0 | 8:34 | 26:38 | 53:16 |
| 7.5 | 8:00 | 24:51 | 49:41 |
| 8.0 | 7:30 | 23:18 | 46:36 |
| 8.5 | 7:04 | 21:57 | 43:53 |
| 9.0 | 6:40 | 20:43 | 41:25 |
| 9.5 | 6:19 | 19:37 | 39:14 |
| 10.0 | 6:00 | 18:38 | 37:17 |
| 11.0 | 5:27 | 16:57 | 33:53 |
| 12.0 | 5:00 | 15:32 | 31:04 |
Treadmill vs Outdoor Running
Treadmill running is slightly easier than outdoor running because there is no wind resistance and the belt assists leg turnover. Setting a 1% incline on the treadmill approximates the effort of flat outdoor running. A 6.0 mph treadmill run at 1% incline is roughly equivalent to running a 10:00/mi pace outside.
How to Use the Pace Chart for Training
- Easy runs: Set the treadmill to a speed where you can hold a conversation (usually 5.0-6.5 mph)
- Tempo runs: 15-20 seconds per mile faster than easy pace (add 0.5-1.0 mph)
- Intervals: Short bursts at 8.0-10.0 mph with recovery at 4.0-5.0 mph
- Hill training: Keep speed constant and increase incline by 2-4% for hill repeats
Analyze Your Treadmill Run
Use our Running Benchmark Calculator to enter your treadmill distance and time for a full breakdown of pace, calories, heart rate zones, and training effect.