Treadmill Pace Chart: Speed to Pace Conversion (mph & km/h)
Complete treadmill pace chart with speed to pace conversion tables. Convert mph to min/mile and km/h to min/km instantly. Free printable PDF included.
This treadmill pace chart shows you exactly what running pace you're achieving at any treadmill speed. To convert: divide 60 by your speed in mph to get minutes per mile (e.g., 6 mph = 10:00 min/mile), or divide 60 by km/h to get minutes per kilometer (e.g., 10 km/h = 6:00 min/km).
Whether you're training for a race or matching your outdoor pace indoors, this treadmill pace chart provides the quick reference you need. Use our Treadmill Pace & Speed Calculator for instant conversions, or reference the comprehensive charts below.
The Conversion Formula
The math is simple:
Pace (min/mile) = 60 ÷ Speed (mph)
Pace (min/km) = 60 ÷ Speed (km/h)
For example:
- 6 mph → 60 ÷ 6 = 10:00 min/mile
- 10 km/h → 60 ÷ 10 = 6:00 min/km
Download Printable Treadmill Pace Chart (PDF)
Want to take this treadmill pace chart to the gym? Download our free printable PDF version:
Free Printable PDF
Download the complete treadmill pace chart for gym reference
The PDF includes all walking and running speeds in both mph and km/h formats, sized perfectly for printing or viewing on your phone.
Complete Speed to Pace Chart (mph)
Walking Speeds (2.0-4.5 mph)
| Speed (mph) | Pace (min/mile) | Pace (min/km) | Activity Level |
|---|---|---|---|
| 2.0 | 30:00 | 18:38 | Slow stroll |
| 2.5 | 24:00 | 14:55 | Casual walk |
| 3.0 | 20:00 | 12:26 | Moderate walk |
| 3.5 | 17:09 | 10:40 | Brisk walk |
| 4.0 | 15:00 | 9:19 | Fast walk |
| 4.5 | 13:20 | 8:17 | Power walk/slow jog |
Jogging Speeds (5.0-6.5 mph)
| Speed (mph) | Pace (min/mile) | Pace (min/km) | Activity Level |
|---|---|---|---|
| 5.0 | 12:00 | 7:27 | Slow jog |
| 5.2 | 11:32 | 7:10 | Easy jog |
| 5.5 | 10:55 | 6:47 | Light jog |
| 5.8 | 10:21 | 6:26 | Comfortable jog |
| 6.0 | 10:00 | 6:13 | Steady jog |
| 6.2 | 9:41 | 6:01 | Moderate jog |
| 6.5 | 9:14 | 5:44 | Brisk jog |
Running Speeds (7.0-9.0 mph)
| Speed (mph) | Pace (min/mile) | Pace (min/km) | Activity Level |
|---|---|---|---|
| 7.0 | 8:34 | 5:20 | Easy run |
| 7.2 | 8:20 | 5:11 | Comfortable run |
| 7.5 | 8:00 | 4:58 | Moderate run |
| 7.8 | 7:42 | 4:47 | Steady run |
| 8.0 | 7:30 | 4:40 | Tempo run |
| 8.2 | 7:19 | 4:33 | Fast run |
| 8.5 | 7:04 | 4:23 | Hard run |
| 8.8 | 6:49 | 4:14 | Very hard run |
| 9.0 | 6:40 | 4:09 | Fast tempo |
Fast Running Speeds (9.5-12.0 mph)
| Speed (mph) | Pace (min/mile) | Pace (min/km) | Activity Level |
|---|---|---|---|
| 9.5 | 6:19 | 3:56 | Speed work |
| 10.0 | 6:00 | 3:44 | Interval pace |
| 10.5 | 5:43 | 3:33 | Fast intervals |
| 11.0 | 5:27 | 3:24 | Sprint intervals |
| 11.5 | 5:13 | 3:14 | Near sprint |
| 12.0 | 5:00 | 3:06 | Sprint |
Treadmill Walking Pace Chart
For those focused on walking workouts, here's a detailed breakdown of every walking speed increment:
| Speed (mph) | Speed (km/h) | Pace (min/mile) | Pace (min/km) | Description |
|---|---|---|---|---|
| 2.0 | 3.2 | 30:00 | 18:38 | Recovery/rehab pace |
| 2.2 | 3.5 | 27:16 | 16:57 | Very slow stroll |
| 2.5 | 4.0 | 24:00 | 14:55 | Casual walking |
| 2.8 | 4.5 | 21:26 | 13:20 | Leisurely pace |
| 3.0 | 4.8 | 20:00 | 12:26 | Standard walk |
| 3.2 | 5.1 | 18:45 | 11:39 | Purposeful walk |
| 3.5 | 5.6 | 17:09 | 10:40 | Brisk walk |
| 3.8 | 6.1 | 15:47 | 9:49 | Fast walk |
| 4.0 | 6.4 | 15:00 | 9:19 | Power walk |
| 4.2 | 6.8 | 14:17 | 8:53 | Race walk pace |
| 4.5 | 7.2 | 13:20 | 8:17 | Walk/jog transition |
Tip: Walking at 3.5 mph (5.6 km/h) is considered a "brisk walk" and is the minimum pace recommended for cardiovascular benefits.
Complete Speed to Pace Chart (km/h)
Walking Speeds (3-7 km/h)
| Speed (km/h) | Pace (min/km) | Pace (min/mile) | Activity Level |
|---|---|---|---|
| 3.0 | 20:00 | 32:11 | Slow stroll |
| 4.0 | 15:00 | 24:08 | Casual walk |
| 4.5 | 13:20 | 21:28 | Moderate walk |
| 5.0 | 12:00 | 19:18 | Brisk walk |
| 5.5 | 10:55 | 17:33 | Fast walk |
| 6.0 | 10:00 | 16:05 | Power walk |
| 6.5 | 9:14 | 14:51 | Very fast walk |
| 7.0 | 8:34 | 13:47 | Walk/jog transition |
Jogging Speeds (7.5-10 km/h)
| Speed (km/h) | Pace (min/km) | Pace (min/mile) | Activity Level |
|---|---|---|---|
| 7.5 | 8:00 | 12:52 | Slow jog |
| 8.0 | 7:30 | 12:04 | Easy jog |
| 8.5 | 7:04 | 11:22 | Light jog |
| 9.0 | 6:40 | 10:44 | Comfortable jog |
| 9.5 | 6:19 | 10:10 | Steady jog |
| 10.0 | 6:00 | 9:39 | Moderate jog |
Running Speeds (10.5-14 km/h)
| Speed (km/h) | Pace (min/km) | Pace (min/mile) | Activity Level |
|---|---|---|---|
| 10.5 | 5:43 | 9:12 | Easy run |
| 11.0 | 5:27 | 8:47 | Comfortable run |
| 11.5 | 5:13 | 8:24 | Moderate run |
| 12.0 | 5:00 | 8:03 | Steady run |
| 12.5 | 4:48 | 7:43 | Tempo run |
| 13.0 | 4:37 | 7:25 | Fast run |
| 13.5 | 4:27 | 7:09 | Hard run |
| 14.0 | 4:17 | 6:54 | Very hard run |
Fast Running Speeds (14.5-20 km/h)
| Speed (km/h) | Pace (min/km) | Pace (min/mile) | Activity Level |
|---|---|---|---|
| 14.5 | 4:08 | 6:40 | Fast tempo |
| 15.0 | 4:00 | 6:26 | Speed work |
| 15.5 | 3:52 | 6:14 | Interval pace |
| 16.0 | 3:45 | 6:02 | Fast intervals |
| 17.0 | 3:32 | 5:41 | Sprint intervals |
| 18.0 | 3:20 | 5:22 | Near sprint |
| 19.0 | 3:09 | 5:05 | Sprint |
| 20.0 | 3:00 | 4:50 | Fast sprint |
Common Race Pace Equivalents
Here's what common race goal times translate to in treadmill speeds:
5K Race Paces
| 5K Goal Time | Pace (min/km) | Pace (min/mile) | Treadmill (km/h) | Treadmill (mph) |
|---|---|---|---|---|
| 20:00 | 4:00 | 6:26 | 15.0 | 9.3 |
| 22:00 | 4:24 | 7:05 | 13.6 | 8.5 |
| 25:00 | 5:00 | 8:03 | 12.0 | 7.5 |
| 28:00 | 5:36 | 9:01 | 10.7 | 6.7 |
| 30:00 | 6:00 | 9:39 | 10.0 | 6.2 |
| 35:00 | 7:00 | 11:16 | 8.6 | 5.3 |
10K Race Paces
| 10K Goal Time | Pace (min/km) | Pace (min/mile) | Treadmill (km/h) | Treadmill (mph) |
|---|---|---|---|---|
| 40:00 | 4:00 | 6:26 | 15.0 | 9.3 |
| 45:00 | 4:30 | 7:14 | 13.3 | 8.3 |
| 50:00 | 5:00 | 8:03 | 12.0 | 7.5 |
| 55:00 | 5:30 | 8:51 | 10.9 | 6.8 |
| 60:00 | 6:00 | 9:39 | 10.0 | 6.2 |
| 70:00 | 7:00 | 11:16 | 8.6 | 5.3 |
Half Marathon Paces
| Half Goal Time | Pace (min/km) | Pace (min/mile) | Treadmill (km/h) | Treadmill (mph) |
|---|---|---|---|---|
| 1:30:00 | 4:16 | 6:52 | 14.1 | 8.7 |
| 1:45:00 | 4:58 | 8:00 | 12.1 | 7.5 |
| 2:00:00 | 5:41 | 9:09 | 10.6 | 6.6 |
| 2:15:00 | 6:23 | 10:17 | 9.4 | 5.8 |
| 2:30:00 | 7:06 | 11:25 | 8.5 | 5.3 |
Marathon Paces
| Marathon Goal | Pace (min/km) | Pace (min/mile) | Treadmill (km/h) | Treadmill (mph) |
|---|---|---|---|---|
| 3:00:00 | 4:16 | 6:52 | 14.1 | 8.7 |
| 3:30:00 | 4:59 | 8:01 | 12.0 | 7.5 |
| 4:00:00 | 5:41 | 9:09 | 10.6 | 6.6 |
| 4:30:00 | 6:24 | 10:18 | 9.4 | 5.8 |
| 5:00:00 | 7:06 | 11:26 | 8.5 | 5.3 |
Why 1% Incline Matters
Research shows that running on a flat treadmill requires less energy than running outdoors at the same pace due to:
- No wind resistance
- The belt moving beneath you
- Controlled environment
Setting your treadmill to 1% incline compensates for these differences, making your indoor effort equivalent to outdoor running.
| Incline | Energy Equivalence |
|---|---|
| 0% | ~3-5% easier than outdoor |
| 1% | Equivalent to flat outdoor |
| 2%+ | Simulates uphill running |
Recommendation: For pace-specific training that transfers to outdoor racing, always use 1% incline.
For detailed incline adjustments, see our Treadmill Pace Chart with Incline guide.
Using This Chart for Training
Tempo Runs
For tempo runs (comfortably hard pace you can maintain for 20-40 minutes):
- Find your 10K race pace
- Set treadmill to that speed
- Add 1% incline
Easy Runs
Easy runs should be conversational:
- Add 1:00-1:30 per km to your 10K pace
- Or add 1:30-2:00 per mile to your 10K pace
- This is typically 60-70% of max effort
Interval Training
For speed work:
- Find your target interval pace in the chart
- Set treadmill speed
- Run intervals, then reduce speed for recovery
- Example: 400m at 5:00/km pace = 12 km/h for 2 minutes
Long Runs
Long run pace is typically:
- 45-90 seconds per km slower than marathon pace
- Or 1:00-2:00 per mile slower than marathon pace
- Focus on time on feet, not speed
Quick Reference: Common Speed-Pace Pairs
Memorize these common conversions:
| mph | min/mile | km/h | min/km |
|---|---|---|---|
| 5.0 | 12:00 | 8.0 | 7:30 |
| 6.0 | 10:00 | 10.0 | 6:00 |
| 6.2 | ~9:40 | 10.5 | ~5:43 |
| 7.5 | 8:00 | 12.0 | 5:00 |
| 8.0 | 7:30 | 13.0 | ~4:37 |
| 9.0 | 6:40 | 14.5 | ~4:08 |
| 10.0 | 6:00 | 16.0 | 3:45 |
Speed Increment Guide
Most treadmills adjust in 0.1 mph or 0.5 km/h increments. Here's what each increment means for your pace:
mph Increments
| Speed Change | Pace Change (per mile) |
|---|---|
| +0.1 mph | ~10-20 seconds faster |
| +0.5 mph | ~45-90 seconds faster |
| +1.0 mph | ~1:30-3:00 faster |
km/h Increments
| Speed Change | Pace Change (per km) |
|---|---|
| +0.5 km/h | ~15-30 seconds faster |
| +1.0 km/h | ~30-60 seconds faster |
| +2.0 km/h | ~1:00-2:00 faster |
The faster you're going, the smaller the pace change per speed increment.
Works on All Treadmill Brands
Do these pace charts work on NordicTrack, Life Fitness, Precor, or Matrix treadmills?
Yes! This treadmill pace chart is universal and works with any brand:
- NordicTrack - Standard speed display in mph or km/h
- Life Fitness - Commercial and home models use standard speed units
- Precor - Same conversion applies
- Matrix - Standard speed measurements
- Peloton Tread - Uses standard mph/km/h
- Sole, ProForm, Horizon - All use standard speed units
The pace-to-speed conversion formula (60 ÷ speed) is universal. The only variable is whether your treadmill displays mph or km/h—simply use the corresponding column in our charts.
Note: Some older treadmills may have slight calibration drift. If your treadmill feels faster or slower than expected, the belt may need recalibration. Modern commercial gym treadmills are typically accurate within ±0.1 mph.
Calculate Your Exact Numbers
For instant, accurate conversions tailored to your specific speed, use our Treadmill Pace & Speed Calculator. It handles:
- Any speed in mph or km/h
- Pace output in min/mile and min/km
- Distance calculation from speed and time
Once you know your target pace, track your calorie burn with our Treadmill Calorie Calculator to monitor your training load.
Conclusion
This treadmill pace chart gives you everything you need to convert between speed and pace for effective training. Whether you're preparing for a race, following a training plan, or simply want to know how fast you're running, these charts provide the reference you need.
Remember:
- Pace = 60 ÷ Speed
- Use 1% incline for outdoor-equivalent effort
- Download the PDF for gym reference
- Bookmark this page for quick reference during workouts
For instant calculations, use our Treadmill Pace & Speed Calculator—it's faster than scrolling through charts!