Treadmill Pace Chart

Treadmills show speed (mph or km/h), but runners think in pace (minutes per mile or kilometer). Enter a treadmill speed to convert it, or a pace to find the speed to set. The chart below lists every speed from 4.0 to 12.0 mph in 0.1 steps, with the matching pace and race times.

Speed → pace

Treadmill speedUnit

10:00 per mile · 6:13 per km

Pace → speed

Pace (m:ss)Per

6.7 mph · 10.7 km/h

Treadmill pace chart (4.0 to 12.0 mph)

mph	km/h	Pace /mi	Pace /km	Marathon	Half marathon	10K	5K
4.0	6.4	15:00	9:19	6:33:17	3:16:38	1:33:12	46:36
4.1	6.6	14:38	9:06	6:23:41	3:11:51	1:30:56	45:28
4.2	6.8	14:17	8:53	6:14:33	3:07:17	1:28:46	44:23
4.3	6.9	13:57	8:40	6:05:51	3:02:55	1:26:42	43:21
4.4	7.1	13:38	8:28	5:57:32	2:58:46	1:24:44	42:22
4.5	7.2	13:20	8:17	5:49:35	2:54:48	1:22:51	41:25
4.6	7.4	13:03	8:06	5:41:59	2:51:00	1:21:03	40:31
4.7	7.6	12:46	7:56	5:34:42	2:47:21	1:19:19	39:40
4.8	7.7	12:30	7:46	5:27:44	2:43:52	1:17:40	38:50
4.9	7.9	12:15	7:37	5:21:03	2:40:31	1:16:05	38:03
5.0	8.0	12:00	7:27	5:14:38	2:37:19	1:14:34	37:17
5.1	8.2	11:46	7:19	5:08:27	2:34:14	1:13:06	36:33
5.2	8.4	11:32	7:10	5:02:31	2:31:16	1:11:42	35:51
5.3	8.5	11:19	7:02	4:56:49	2:28:24	1:10:21	35:10
5.4	8.7	11:07	6:54	4:51:19	2:25:40	1:09:02	34:31
5.5	8.9	10:55	6:47	4:46:01	2:23:01	1:07:47	33:54
5.6	9.0	10:43	6:39	4:40:55	2:20:27	1:06:35	33:17
5.7	9.2	10:32	6:32	4:35:59	2:18:00	1:05:24	32:42
5.8	9.3	10:21	6:26	4:31:14	2:15:37	1:04:17	32:08
5.9	9.5	10:10	6:19	4:26:38	2:13:19	1:03:11	31:36
6.0	9.7	10:00	6:13	4:22:11	2:11:06	1:02:08	31:04
6.1	9.8	9:50	6:07	4:17:53	2:08:57	1:01:07	30:34
6.2	10.0	9:41	6:01	4:13:44	2:06:52	1:00:08	30:04
6.3	10.1	9:31	5:55	4:09:42	2:04:51	59:11	29:35
6.4	10.3	9:23	5:50	4:05:48	2:02:54	58:15	29:08
6.5	10.5	9:14	5:44	4:02:01	2:01:01	57:21	28:41
6.6	10.6	9:05	5:39	3:58:21	1:59:11	56:29	28:15
6.7	10.8	8:57	5:34	3:54:48	1:57:24	55:39	27:49
6.8	10.9	8:49	5:29	3:51:21	1:55:40	54:50	27:25
6.9	11.1	8:42	5:24	3:47:59	1:54:00	54:02	27:01
7.0	11.3	8:34	5:20	3:44:44	1:52:22	53:16	26:38
7.1	11.4	8:27	5:15	3:41:34	1:50:47	52:31	26:15
7.2	11.6	8:20	5:11	3:38:29	1:49:15	51:47	25:53
7.3	11.7	8:13	5:06	3:35:30	1:47:45	51:04	25:32
7.4	11.9	8:06	5:02	3:32:35	1:46:18	50:23	25:11
7.5	12.1	8:00	4:58	3:29:45	1:44:53	49:43	24:51
7.6	12.2	7:54	4:54	3:26:59	1:43:30	49:03	24:32
7.7	12.4	7:48	4:51	3:24:18	1:42:09	48:25	24:13
7.8	12.6	7:42	4:47	3:21:41	1:40:50	47:48	23:54
7.9	12.7	7:36	4:43	3:19:08	1:39:34	47:12	23:36
8.0	12.9	7:30	4:40	3:16:38	1:38:19	46:36	23:18
8.1	13.0	7:24	4:36	3:14:13	1:37:06	46:02	23:01
8.2	13.2	7:19	4:33	3:11:51	1:35:55	45:28	22:44
8.3	13.4	7:14	4:30	3:09:32	1:34:46	44:55	22:28
8.4	13.5	7:09	4:26	3:07:17	1:33:38	44:23	22:12
8.5	13.7	7:04	4:23	3:05:04	1:32:32	43:52	21:56
8.6	13.8	6:59	4:20	3:02:55	1:31:28	43:21	21:41
8.7	14.0	6:54	4:17	3:00:49	1:30:25	42:51	21:26
8.8	14.2	6:49	4:14	2:58:46	1:29:23	42:22	21:11
8.9	14.3	6:44	4:11	2:56:45	1:28:23	41:53	20:57
9.0	14.5	6:40	4:09	2:54:48	1:27:24	41:25	20:43
9.1	14.6	6:36	4:06	2:52:52	1:26:26	40:58	20:29
9.2	14.8	6:31	4:03	2:51:00	1:25:30	40:31	20:16
9.3	15.0	6:27	4:01	2:49:09	1:24:35	40:05	20:03
9.4	15.1	6:23	3:58	2:47:21	1:23:41	39:40	19:50
9.5	15.3	6:19	3:55	2:45:36	1:22:48	39:15	19:37
9.6	15.4	6:15	3:53	2:43:52	1:21:56	38:50	19:25
9.7	15.6	6:11	3:51	2:42:11	1:21:05	38:26	19:13
9.8	15.8	6:07	3:48	2:40:31	1:20:16	38:03	19:01
9.9	15.9	6:04	3:46	2:38:54	1:19:27	37:40	18:50
10.0	16.1	6:00	3:44	2:37:19	1:18:39	37:17	18:38
10.1	16.3	5:56	3:41	2:35:45	1:17:53	36:55	18:27
10.2	16.4	5:53	3:39	2:34:14	1:17:07	36:33	18:17
10.3	16.6	5:50	3:37	2:32:44	1:16:22	36:12	18:06
10.4	16.7	5:46	3:35	2:31:16	1:15:38	35:51	17:55
10.5	16.9	5:43	3:33	2:29:49	1:14:55	35:30	17:45
10.6	17.1	5:40	3:31	2:28:24	1:14:12	35:10	17:35
10.7	17.2	5:36	3:29	2:27:01	1:13:31	34:51	17:25
10.8	17.4	5:33	3:27	2:25:40	1:12:50	34:31	17:16
10.9	17.5	5:30	3:25	2:24:19	1:12:10	34:12	17:06
11.0	17.7	5:27	3:23	2:23:01	1:11:30	33:54	16:57
11.1	17.9	5:24	3:22	2:21:43	1:10:52	33:35	16:48
11.2	18.0	5:21	3:20	2:20:27	1:10:14	33:17	16:39
11.3	18.2	5:19	3:18	2:19:13	1:09:36	33:00	16:30
11.4	18.3	5:16	3:16	2:18:00	1:09:00	32:42	16:21
11.5	18.5	5:13	3:15	2:16:48	1:08:24	32:25	16:13
11.6	18.7	5:10	3:13	2:15:37	1:07:48	32:08	16:04
11.7	18.8	5:08	3:11	2:14:27	1:07:14	31:52	15:56
11.8	19.0	5:05	3:10	2:13:19	1:06:39	31:36	15:48
11.9	19.2	5:03	3:08	2:12:12	1:06:06	31:20	15:40
12.0	19.3	5:00	3:06	2:11:06	1:05:33	31:04	15:32

A speed of 6.0 mph is a 10:00 mile; 7.5 mph is an 8:00 mile. The formula is simple: minutes per mile = 60 ÷ mph.

Treadmill vs. outdoor pace

Running on a treadmill is usually a little easier than running outside at the same speed, because there is no wind resistance and the belt helps your stride. A common rule of thumb, based on a 1996 study, is to set a 1% incline to make the effort closer to running outdoors.

Treadmill speed readouts can also be slightly off. If a pace feels much harder or easier than it does outside, trust the effort.

More pace charts and tools

Frequently asked questions

What pace is 6 mph on a treadmill?

10:00 per mile, or 6:13 per km.

What treadmill speed is a 9-minute mile?

6.7 mph (60 ÷ 9 = 6.67 mph), or about 10.7 km/h.

How do I convert km/h to pace per km?

Divide 60 by the speed in km/h. For example, 12 km/h is 60 ÷ 12 = 5:00 per km.