Treadmill Pace Converter
Free calculator·Instant results
Pace
10:00/mi · 6:13/km
- Flat-ground equivalent at 1%
- 9:34/mi
- Speed
- 9.7 km/h
| Speed | Per mile | Per km | Flat equiv. @1% | Flat equiv. @5% |
|---|---|---|---|---|
| 4 mph | 15:00/mi | 9:19/km | 14:21/mi | 12:15/mi |
| 4.5 mph | 13:20/mi | 8:17/km | 12:46/mi | 10:53/mi |
| 5 mph | 12:00/mi | 7:27/km | 11:29/mi | 9:48/mi |
| 5.5 mph | 10:55/mi | 6:47/km | 10:26/mi | 8:54/mi |
| 6 mph | 10:00/mi | 6:13/km | 9:34/mi | 8:10/mi |
| 6.5 mph | 9:14/mi | 5:44/km | 8:50/mi | 7:32/mi |
| 7 mph | 8:34/mi | 5:20/km | 8:12/mi | 7:00/mi |
| 7.5 mph | 8:00/mi | 4:58/km | 7:39/mi | 6:32/mi |
| 8 mph | 7:30/mi | 4:40/km | 7:11/mi | 6:07/mi |
| 8.5 mph | 7:04/mi | 4:23/km | 6:45/mi | 5:46/mi |
| 9 mph | 6:40/mi | 4:09/km | 6:23/mi | 5:27/mi |
| 9.5 mph | 6:19/mi | 3:55/km | 6:03/mi | 5:09/mi |
| 10 mph | 6:00/mi | 3:44/km | 5:44/mi | 4:54/mi |
| 10.5 mph | 5:43/mi | 3:33/km | 5:28/mi | 4:40/mi |
| 11 mph | 5:27/mi | 3:23/km | 5:13/mi | 4:27/mi |
| 11.5 mph | 5:13/mi | 3:15/km | 5:00/mi | 4:16/mi |
| 12 mph | 5:00/mi | 3:06/km | 4:47/mi | 4:05/mi |
The numbers
How it works
This treadmill pace converter turns belt speed into pace and adjusts for incline with the ACSM running equation. The example — 6 mph at 1% — is 10:00/mi, and that incline makes it feel like 9:34/mi on flat ground.
The chart lists 17 speeds with pace per mile and per kilometre, plus the flat-ground equivalent at 1% and 5% incline.
Questions
FAQ
Should I set the treadmill to 1% incline?
1% roughly offsets the missing air resistance at running speeds; at 6 mph it shifts the effort to about 9:34/mi.
How do I convert mph to minutes per mile?
Divide 60 by the speed in mph: 6.0 mph is a 10:00 mile.
Is treadmill pace the same as outdoor pace?
Close at 1% incline; without incline the treadmill is slightly easier than the road.
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