Looking for the most practical treadmill pace chart? Then you’re in the right place.
Thanks to the lack of wind resistance on a treadmill, the effort of a 20-minute treadmill run at an o% incline is less than that of a run of similar duration and pace but on a level road.
In fact, if you’re running at zero incline all the time, then all of your treadmill sessions will be slightly easier than most outdoor runs—of similar duration and pace. This might not be a step in the right direction if you’re serious about making the most out of your training, especially if you’re training for a specific race or event.
Here’s the good news, though.
The best way to get the most out of the treadmill is to simulate your regular outdoor runs as closely as possible, whether you’re training for your first 5K or the 19th marathon.
How to do that, you might ask?
Play around with pace and incline. That’s where treadmill pace charts can come in handy.
Whether you’re stuck indoors because of the cold weather or a tight schedule, the treadmill pace chart below is an easy and quick way to calculate your pace.
The treadmill pace chart below can quickly help you see how fast you are running in miles and kilometers per hour and how that translate to a real outdoor running pace.
Additional Resource- Your guide to curved treadmills
Treadmill Speed Chart – What’s A Good Pace?
This is hard to answer as it depends on your fitness level, training experience, and goals.
For instance, if you’re a treadmill newbie, a good treadmill pace is one that’s as close to your real outdoor running pace. But that depends on your current fitness level and training goals.
Let me explain
For Walking
The optimal pace of walk for a beginner is around 3 to 4 mph (around 5 to 6 km/h). If you’re new to exercise, especially cardio training, then walking is likely the perfect way to get started. Walking is low impact, burns calories, and will definitely help you improve your endurance and build the exercise habit.
Here is a list of top treadmills for walking – choose the best one!
For Jogging
Once (or if) walking feels too easy, try jogging. A proper jogging pace, in my opinion, is about 5 mph (around 8 km/h). Ideally, you should be able to train and talk without gasping for air for at least 20 to 30 minutes before you start challenging yourself more.
For Running
Once you can keep the conversational pace for 30 minutes., it’s time to challenge yourself. Running, as it relates to pace, is anything above five mph. You should be moving a little faster than when you jog but not push yourself too hard to the point where you’re panting for air on every step.
Additional Resource – Your guide to treadmill running form
For Sprinting
After building a good cardio base, it’s time to take things to the next level. That’s when you should start doing sprints on the treadmill. A form of intervals training, the typical sprint pace is anything above 12 miles (19 kmh). A pro runner can sprint at a speed of 15 mph. As a rule, you shouldn’t be able to sprint for more than one minute at a time.
Additional Resource – Guide to running pace charts
How To Use The Treadmill Pace Chart
If you’re aiming for a specific race time, like 5K or a marathon, you should be able to locate that goal in the corresponding column on the right.
Once you’ve decided on a target pace, check the following posts to help you work up to it.
The rest is just details, as the saying goes. Here are a few:
| Treadmill MPH setting | Pace per mile | Equivalent paces by incline | ||||||||||
| 0% | 1% | 2% | 3% | 4% | 5% | 6% | 7% | 8% | 9% | 10% | ||
| 5.0 | 12:00 | 12:31 | 11:44 | 11:05 | 10:32 | 10:03 | 9:38 | 9:16 | 8:56 | 8:38 | 8:22 | 8:07 |
| 5.2 | 11:32 | 12:02 | 11:18 | 10:42 | 10:11 | 9:44 | 9:20 | 8:59 | 8:40 | 8:23 | 8:08 | 7:54 |
| 5.4 | 11:07 | 11:35 | 10:55 | 10:20 | 9:51 | 9:26 | 9:03 | 8:43 | 8:25 | 8:09 | 7:55 | 7:41 |
| 5.6 | 10:43 | 11:10 | 10:32 | 10:00 | 9:33 | 9:09 | 8:48 | 8:29 | 8:12 | 7:56 | 7:42 | 7:29 |
| 5.8 | 10:21 | 10:47 | 10:12 | 9:42 | 9:16 | 8:53 | 8:33 | 8:15 | 7:58 | 7:44 | 7:30 | 7:18 |
| 6.0 | 10:00 | 10:26 | 9:52 | 9:24 | 9:00 | 8:38 | 8:19 | 8:02 | 7:46 | 7:32 | 7:19 | 7:07 |
| 6.1 | 9:50 | 10:15 | 9:43 | 9:16 | 8:52 | 8:31 | 8:12 | 7:55 | 7:40 | 7:26 | 7:14 | 7:02 |
| 6.2 | 9:41 | 10:05 | 9:34 | 9:08 | 8:44 | 8:24 | 8:06 | 7:49 | 7:34 | 7:21 | 7:08 | 6:57 |
| 6.3 | 9:31 | 9:56 | 9:26 | 9:00 | 8:37 | 8:17 | 7:59 | 7:43 | 7:29 | 7:15 | 7:03 | 6:52 |
| 6.4 | 9:23 | 9:46 | 9:17 | 8:52 | 8:30 | 8:10 | 7:53 | 7:37 | 7:23 | 7:10 | 6:58 | 6:47 |
| 6.5 | 9:14 | 9:37 | 9:09 | 8:45 | 8:23 | 8:04 | 7:47 | 7:32 | 7:18 | 7:05 | 6:53 | 6:43 |
| 6.6 | 9:05 | 9:29 | 9:01 | 8:37 | 8:16 | 7:58 | 7:41 | 7:26 | 7:13 | 7:00 | 6:49 | 6:38 |
| 6.7 | 8:57 | 9:20 | 8:53 | 8:30 | 8:10 | 7:52 | 7:35 | 7:21 | 7:07 | 6:55 | 6:44 | 6:34 |
| 6.8 | 8:49 | 9:12 | 8:45 | 8:23 | 8:03 | 7:46 | 7:30 | 7:15 | 7:02 | 6:50 | 6:40 | 6:29 |
| 6.9 | 8:42 | 9:04 | 8:39 | 8:17 | 7:57 | 7:40 | 7:24 | 7:10 | 6:58 | 6:46 | 6:35 | 6:25 |
| 7.0 | 8:34 | 8:56 | 8:32 | 8:10 | 7:51 | 7:34 | 7:19 | 7:05 | 6:53 | 6:41 | 6:31 | 6:21 |
| 7.1 | 8:27 | 8:49 | 8:25 | 8:04 | 7:45 | 7:29 | 7:14 | 7:00 | 6:48 | 6:37 | 6:27 | 6:17 |
| 7.2 | 8:20 | 8:41 | 8:18 | 7:58 | 7:40 | 7:23 | 7:09 | 6:56 | 6:44 | 6:33 | 6:22 | 6:13 |
| 7.3 | 8:13 | 8:34 | 8:12 | 7:52 | 7:34 | 7:18 | 7:04 | 6:51 | 6:39 | 6:28 | 6:18 | 6:09 |
| 7.4 | 8:06 | 8:27 | 8:05 | 7:46 | 7:28 | 7:13 | 6:59 | 6:46 | 6:35 | 6:24 | 6:14 | 6:05 |
| 7.5 | 8:00 | 8:20 | 7:59 | 7:40 | 7:23 | 7:08 | 6:54 | 6:42 | 6:31 | 6:20 | 6:11 | 6:02 |
| 7.6 | 7:54 | 8:14 | 7:53 | 7:34 | 7:18 | 7:03 | 6:50 | 6:38 | 6:26 | 6:16 | 6:07 | 5:58 |
| 7.7 | 7:48 | 8:07 | 7:47 | 7:29 | 7:13 | 6:58 | 6:45 | 6:33 | 6:22 | 6:12 | 6:03 | 5:55 |
| 7.8 | 7:42 | 8:01 | 7:41 | 7:24 | 7:08 | 6:54 | 6:41 | 6:29 | 6:18 | 6:09 | 5:59 | 5:51 |
| 7.9 | 7:36 | 7:55 | 7:36 | 7:18 | 7:03 | 6:49 | 6:37 | 6:25 | 6:15 | 6:05 | 5:56 | 5:48 |
| 8.0 | 7:30 | 7:49 | 7:30 | 7:13 | 6:58 | 6:45 | 6:32 | 6:21 | 6:11 | 6:01 | 5:52 | 5:44 |
| 8.1 | 7:24 | 7:43 | 7:25 | 7:08 | 6:54 | 6:40 | 6:28 | 6:17 | 6:07 | 5:58 | 5:49 | 5:41 |
| 8.2 | 7:19 | 7:38 | 7:20 | 7:04 | 6:49 | 6:36 | 6:24 | 6:13 | 6:03 | 5:54 | 5:46 | 5:38 |
| 8.3 | 7:14 | 7:32 | 7:15 | 6:59 | 6:45 | 6:32 | 6:20 | 6:10 | 6:00 | 5:51 | 5:42 | 5:35 |
| 8.4 | 7:09 | 7:27 | 7:10 | 6:54 | 6:40 | 6:28 | 6:16 | 6:06 | 5:56 | 5:47 | 5:39 | 5:32 |
| 8.5 | 7:04 | 7:22 | 7:05 | 6:50 | 6:36 | 6:24 | 6:13 | 6:02 | 5:53 | 5:44 | 5:36 | 5:29 |
| 8.6 | 6:59 | 7:16 | 7:00 | 6:45 | 6:32 | 6:20 | 6:09 | 5:59 | 5:49 | 5:41 | 5:33 | 5:26 |
| 8.7 | 6:54 | 7:11 | 6:55 | 6:41 | 6:28 | 6:16 | 6:05 | 5:55 | 5:46 | 5:38 | 5:30 | 5:23 |
| 8.8 | 6:49 | 7:07 | 6:51 | 6:37 | 6:24 | 6:12 | 6:02 | 5:52 | 5:43 | 5:35 | 5:27 | 5:20 |
| 8.9 | 6:44 | 7:02 | 6:46 | 6:32 | 6:20 | 6:09 | 5:58 | 5:49 | 5:40 | 5:32 | 5:24 | 5:17 |
| 9.0 | 6:40 | 6:57 | 6:42 | 6:28 | 6:16 | 6:05 | 5:55 | 5:45 | 5:37 | 5:29 | 5:21 | 5:14 |
| 9.1 | 6:36 | 6:52 | 6:38 | 6:24 | 6:12 | 6:01 | 5:51 | 5:42 | 5:34 | 5:26 | 5:18 | 5:11 |
| 9.2 | 6:31 | 6:48 | 6:34 | 6:20 | 6:09 | 5:58 | 5:48 | 5:39 | 5:31 | 5:23 | 5:16 | 5:09 |
| 9.3 | 6:27 | 6:44 | 6:29 | 6:17 | 6:05 | 5:55 | 5:45 | 5:36 | 5:28 | 5:20 | 5:13 | 5:06 |
| 9.4 | 6:23 | 6:39 | 6:25 | 6:13 | 6:02 | 5:51 | 5:42 | 5:33 | 5:25 | 5:17 | 5:10 | 5:04 |
| 9.5 | 6:19 | 6:35 | 6:22 | 6:09 | 5:58 | 5:48 | 5:39 | 5:30 | 5:22 | 5:14 | 5:08 | 5:01 |
| 9.6 | 6:15 | 6:31 | 6:18 | 6:06 | 5:55 | 5:45 | 5:35 | 5:27 | 5:19 | 5:12 | 5:05 | 4:59 |
| 9.7 | 6:11 | 6:27 | 6:14 | 6:02 | 5:51 | 5:42 | 5:32 | 5:24 | 5:16 | 5:09 | 5:02 | 4:56 |
| 9.8 | 6:07 | 6:23 | 6:10 | 5:59 | 5:48 | 5:38 | 5:30 | 5:21 | 5:14 | 5:07 | 5:00 | 4:54 |
| 9.9 | 6:04 | 6:19 | 6:07 | 5:55 | 5:45 | 5:35 | 5:27 | 5:19 | 5:11 | 5:04 | 4:58 | 4:51 |
| 10.0 | 6:00 | 6:15 | 6:03 | 5:52 | 5:42 | 5:32 | 5:24 | 5:16 | 5:08 | 5:02 | 4:55 | 4:49 |
| 10.1 | 5:56 | 6:12 | 6:00 | 5:49 | 5:39 | 5:29 | 5:21 | 5:13 | 5:06 | 4:59 | 4:53 | 4:47 |
| 10.2 | 5:53 | 6:08 | 5:56 | 5:45 | 5:36 | 5:27 | 5:18 | 5:11 | 5:03 | 4:57 | 4:50 | 4:45 |
| 10.3 | 5:50 | 6:04 | 5:53 | 5:42 | 5:33 | 5:24 | 5:16 | 5:08 | 5:01 | 4:54 | 4:48 | 4:42 |
| 10.4 | 5:46 | 6:01 | 5:50 | 5:39 | 5:30 | 5:21 | 5:13 | 5:05 | 4:58 | 4:52 | 4:46 | 4:40 |
| 10.5 | 5:43 | 5:57 | 5:46 | 5:36 | 5:27 | 5:18 | 5:10 | 5:03 | 4:56 | 4:50 | 4:44 | 4:38 |
| 10.6 | 5:40 | 5:54 | 5:43 | 5:33 | 5:24 | 5:15 | 5:08 | 5:00 | 4:54 | 4:47 | 4:41 | 4:36 |
| 10.7 | 5:36 | 5:51 | 5:40 | 5:30 | 5:21 | 5:13 | 5:05 | 4:58 | 4:51 | 4:45 | 4:39 | 4:34 |
| 10.8 | 5:33 | 5:48 | 5:37 | 5:27 | 5:18 | 5:10 | 5:03 | 4:56 | 4:49 | 4:43 | 4:37 | 4:32 |
| 10.9 | 5:30 | 5:44 | 5:34 | 5:24 | 5:16 | 5:08 | 5:00 | 4:53 | 4:47 | 4:41 | 4:35 | 4:30 |
| 11.0 | 5:27 | 5:41 | 5:31 | 5:22 | 5:13 | 5:05 | 4:58 | 4:51 | 4:45 | 4:39 | 4:33 | 4:28 |
| 11.2 | 5:21 | 5:35 | 5:25 | 5:16 | 5:08 | 5:00 | 4:53 | 4:46 | 4:40 | 4:34 | 4:29 | 4:24 |
| 11.4 | 5:16 | 5:29 | 5:20 | 5:11 | 5:03 | 4:55 | 4:49 | 4:42 | 4:36 | 4:30 | 4:25 | 4:20 |
| 11.6 | 5:10 | 5:24 | 5:14 | 5:06 | 4:58 | 4:51 | 4:44 | 4:38 | 4:32 | 4:27 | 4:21 | 4:17 |
| 11.8 | 5:05 | 5:18 | 5:09 | 5:01 | 4:53 | 4:46 | 4:40 | 4:34 | 4:28 | 4:23 | 4:18 | 4:13 |
| 12.0 | 5:00 | 5:13 | 5:04 | 4:56 | 4:49 | 4:42 | 4:36 | 4:30 | 4:24 | 4:19 | 4:14 | 4:10 |
Treadmill Pace Chart Conversions
| Min. per Mile | Miles per Hour |
| 4:00 | 15 |
| 4:05 | 14.7 |
| 4:10 | 14.4 |
| 4:15 | 14.1 |
| 4:20 | 13.8 |
| 4:25 | 13.6 |
| 4:30 | 13.3 |
| 4:35 | 13.1 |
| 4:40 | 12.9 |
| 4:45 | 12.6 |
| 4:50 | 12.4 |
| 4:55 | 12.2 |
| Min. per Mile | Miles per Hour |
| 5:00 | 12 |
| 5:05 | 11.8 |
| 5:10 | 11.6 |
| 5:15 | 11.4 |
| 5:20 | 11.3 |
| 5:25 | 11.1 |
| 5:30 | 10.9 |
| 5:35 | 10.7 |
| 5:40 | 10.6 |
| 5:45 | 10.4 |
| 5:50 | 10.3 |
| 5:55 | 10.1 |
| Min. per Mile | Miles per Hour |
| 6:00 | 10 |
| 6:05 | 9.9 |
| 6:10 | 9.7 |
| 6:15 | 9.6 |
| 6:20 | 9.5 |
| 6:25 | 9.4 |
| 6:30 | 9.2 |
| 6:35 | 9.1 |
| 6:40 | 9 |
| 6:45 | 8.9 |
| 6:50 | 8.8 |
| 6:55 | 8.7 |
| Min. per Mile | Miles per Hour |
| 7:00 | 8.6 |
| 7:05 | 8.5 |
| 7:10 | 8.4 |
| 7:15 | 8.3 |
| 7:20 | 8.2 |
| 7:25 | 8.1 |
| 7:30 | 8 |
| 7:35 | 7.9 |
| 7:40 | 7.8 |
| 7:45 | 7.7 |
| 7:50 | 7.7 |
| 7:55 | 7.6 |
| Min. per Mile | Miles per Hour |
| 8:00 | 7.5 |
| 8:05 | 7.4 |
| 8:10 | 7.3 |
| 8:15 | 7.3 |
| 8:20 | 7.2 |
| 8:25 | 7.1 |
| 8:30 | 7.1 |
| 8:35 | 7 |
| 8:40 | 6.9 |
| 8:45 | 6.9 |
| 8:50 | 6.8 |
| 8:55 | 6.7 |
| Min. per Mile | Miles per Hour |
| 9:00 | 6.7 |
| 9:05 | 6.6 |
| 9:10 | 6.5 |
| 9:15 | 6.5 |
| 9:20 | 6.4 |
| 9:25 | 6.4 |
| 9:30 | 6.3 |
| 9:35 | 6.3 |
| 9:40 | 6.2 |
| 9:45 | 6.2 |
| 9:50 | 6.1 |
| 9:55 | 6.1 |
| Min. per Mile | Miles per Hour |
| 10:00 | 6 |
| 10:05 | 6 |
| 10:10 | 5.9 |
| 10:15 | 5.9 |
| 10:20 | 5.8 |
| 10:25 | 5.8 |
| 10:30 | 5.7 |
| 10:35 | 5.7 |
| 10:40 | 5.6 |
| 10:45 | 5.6 |
| 10:50 | 5.5 |
| 10:55 | 5.5 |
| Min. per Mile | Miles per Hour |
| 11:00 | 5.5 |
| 11:05 | 5.4 |
| 11:10 | 5.4 |
| 11:15 | 5.3 |
| 11:20 | 5.3 |
| 11:25 | 5.3 |
| 11:30 | 5.2 |
| 11:35 | 5.2 |
| 11:40 | 5.1 |
| 11:45 | 5.1 |
| 11:50 | 5.1 |
| 11:55 | 5 |
| Min. per Mile | Miles per Hour |
| 12:00 | 5 |
| 12:05 | 5 |
| 12:10 | 4.9 |
| 12:15 | 4.9 |
| 12:20 | 4.9 |
| 12:25 | 4.8 |
| 12:30 | 4.8 |
| 12:35 | 4.8 |
| 12:40 | 4.7 |
| 12:45 | 4.7 |
| 12:50 | 4.7 |
| 12:55 | 4.6 |
| Min. per Mile | Miles per Hour |
| 13:00 | 4.6 |
| 13:05 | 4.6 |
| 13:10 | 4.6 |
| 13:15 | 4.5 |
| 13:20 | 4.5 |
| 13:25 | 4.5 |
| 13:30 | 4.4 |
| 13:35 | 4.4 |
| 13:40 | 4.4 |
| 13:45 | 4.4 |
| 13:50 | 4.3 |
| 13:55 | 4.3 |
| Min. per Mile | Miles per Hour |
| 14:00 | 4.3 |
| 14:05 | 4.3 |
| 14:10 | 4.2 |
| 14:15 | 4.2 |
| 14:20 | 4.2 |
| 14:25 | 4.2 |
| 14:30 | 4.1 |
| 14:35 | 4.1 |
| 14:40 | 4.1 |
| 14:45 | 4.1 |
| 14:50 | 4 |
| 14:55 | 4 |
| Min. per Mile | Miles per Hour |
| 15:00 | 4 |
| 15:05 | 4 |
| 15:10 | 4 |
| 15:15 | 3.9 |
| 15:20 | 3.9 |
| 15:25 | 3.9 |
| 15:30 | 3.9 |
| 15:35 | 3.9 |
| 15:40 | 3.8 |
| 15:45 | 3.8 |
| 15:50 | 3.8 |
| 15:55 | 3.8 |
| Min. per Mile | Miles per Hour |
| 16:00 | 3.8 |
| 16:05 | 3.7 |
| 16:10 | 3.7 |
| 16:15 | 3.7 |
| 16:20 | 3.7 |
| 16:25 | 3.7 |
| 16:30 | 3.6 |
| 16:35 | 3.6 |
| 16:40 | 3.6 |
| 16:45 | 3.6 |
| 16:50 | 3.6 |
| 16:55 | 3.5 |
| Min. per Mile | Miles per Hour |
| 17:00 | 3.5 |
| 17:05 | 3.5 |
| 17:10 | 3.5 |
| 17:15 | 3.5 |
| 17:20 | 3.5 |
| 17:25 | 3.4 |
| 17:30 | 3.4 |
| 17:35 | 3.4 |
| 17:40 | 3.4 |
| 17:45 | 3.4 |
| 17:50 | 3.4 |
| 17:55 | 3.3 |
| Min. per Mile | Miles per Hour |
| 18:00 | 3.3 |
| 18:05 | 3.3 |
| 18:10 | 3.3 |
| 18:15 | 3.3 |
| 18:20 | 3.3 |
| 18:25 | 3.3 |
| 18:30 | 3.2 |
| 18:35 | 3.2 |
| 18:40 | 3.2 |
| 18:45 | 3.2 |
| 18:50 | 3.2 |
| 18:55 | 3.2 |
| Min. per Mile | Miles per Hour |
| 19:00 | 3.2 |
| 19:05 | 3.1 |
| 19:10 | 3.1 |
| 19:15 | 3.1 |
| 19:20 | 3.1 |
| 19:25 | 3.1 |
| 19:30 | 3.1 |
| 19:35 | 3.1 |
| 19:40 | 3.1 |
| 19:45 | 3 |
| 19:50 | 3 |
| 19:55 | 3 |
—
5K Target Time: 12:30-17:15
| 5k Time | 400m | 600m | 800m | 1KM | 1200m | 1600m | Mile Pace | Speed KMH | Speed MPH |
| 12:30 | 01:00.0 | 01:30.0 | 02:00.0 | 02:30.0 | 03:00.0 | 04:00.0 | 04:01.4 | 24.0 | 14.9 |
| 12:45 | 01:01.2 | 01:31.8 | 02:02.4 | 02:33.0 | 03:03.6 | 04:04.8 | 04:06.2 | 23.5 | 14.6 |
| 13:00 | 01:02.4 | 01:33.6 | 02:04.8 | 02:36.0 | 03:07.2 | 04:09.6 | 04:11.1 | 23.1 | 14.3 |
| 13:15 | 01:03.6 | 01:35.4 | 02:07.2 | 02:39.0 | 03:10.8 | 04:14.4 | 04:15.9 | 22.6 | 14.1 |
| 13:30 | 01:04.8 | 01:37.2 | 02:09.6 | 02:42.0 | 03:14.4 | 04:19.2 | 04:20.7 | 22.2 | 13.8 |
| 13:45 | 01:06.0 | 01:39.0 | 02:12.0 | 02:45.0 | 03:18.0 | 04:24.0 | 04:25.5 | 21.8 | 13.6 |
| 14:00 | 01:07.2 | 01:40.8 | 02:14.4 | 02:48.0 | 03:21.6 | 04:28.8 | 04:30.4 | 21.4 | 13.3 |
| 14:15 | 01:08.4 | 01:42.6 | 02:16.8 | 02:51.0 | 03:25.2 | 04:33.6 | 04:35.2 | 21.1 | 13.1 |
| 14:30 | 01:09.6 | 01:44.4 | 02:19.2 | 02:54.0 | 03:28.8 | 04:38.4 | 04:40.0 | 20.7 | 12.9 |
| 14:45 | 01:10.8 | 01:46.2 | 02:21.6 | 02:57.0 | 03:32.4 | 04:43.2 | 04:44.9 | 20.3 | 12.6 |
| 15:00 | 01:12.0 | 01:48.0 | 02:24.0 | 03:00.0 | 03:36.0 | 04:48.0 | 04:49.7 | 20.0 | 12.4 |
| 15:15 | 01:13.2 | 01:49.8 | 02:26.4 | 03:03.0 | 03:39.6 | 04:52.8 | 04:54.5 | 19.7 | 12.2 |
| 15:30 | 01:14.4 | 01:51.6 | 02:28.8 | 03:06.0 | 03:43.2 | 04:57.6 | 04:59.3 | 19.4 | 12.0 |
| 15:45 | 01:15.6 | 01:53.4 | 02:31.2 | 03:09.0 | 03:46.8 | 05:02.4 | 05:04.2 | 19.0 | 11.8 |
| 16:00 | 01:16.8 | 01:55.2 | 02:33.6 | 03:12.0 | 03:50.4 | 05:07.2 | 05:09.0 | 18.8 | 11.7 |
| 16:15 | 01:18.0 | 01:57.0 | 02:36.0 | 03:15.0 | 03:54.0 | 05:12.0 | 05:13.8 | 18.5 | 11.5 |
| 16:30 | 01:19.2 | 01:58.8 | 02:38.4 | 03:18.0 | 03:57.6 | 05:16.8 | 05:18.6 | 18.2 | 11.3 |
| 16:45 | 01:20.4 | 02:00.6 | 02:40.8 | 03:21.0 | 04:01.2 | 05:21.6 | 05:23.5 | 17.9 | 11.1 |
| 17:00 | 01:21.6 | 02:02.4 | 02:43.2 | 03:24.0 | 04:04.8 | 05:26.4 | 05:28.3 | 17.6 | 11.0 |
| 17:15 | 01:22.8 | 02:04.2 | 02:45.6 | 03:27.0 | 04:08.4 | 05:31.2 | 05:33.1 | 17.4 | 10.8 |
5k pace chart (12:30-17:15)
5K Target Time: 17:30-22:15
| 5KM Time | 400m | 600m | 800m | 1KM | 1200m | 1600m | Mile Pace | Speed KMH | Speed MPH |
| 17:30 | 01:24.0 | 02:06.0 | 02:48.0 | 03:30.0 | 04:12.0 | 05:36.0 | 05:38.0 | 17.1 | 10.7 |
| 17:45 | 01:25.2 | 02:07.8 | 02:50.4 | 03:33.0 | 04:15.6 | 05:40.8 | 05:42.8 | 16.9 | 10.5 |
| 18:00 | 01:26.4 | 02:09.6 | 02:52.8 | 03:36.0 | 04:19.2 | 05:45.6 | 05:47.6 | 16.7 | 10.4 |
| 18:15 | 01:27.6 | 02:11.4 | 02:55.2 | 03:39.0 | 04:22.8 | 05:50.4 | 05:52.4 | 16.4 | 10.2 |
| 18:30 | 01:28.8 | 02:13.2 | 02:57.6 | 03:42.0 | 04:26.4 | 05:55.2 | 05:57.3 | 16.2 | 10.1 |
| 18:45 | 01:30.0 | 02:15.0 | 03:00.0 | 03:45.0 | 04:30.0 | 06:00.0 | 06:02.1 | 16.0 | 9.9 |
| 19:00 | 01:31.2 | 02:16.8 | 03:02.4 | 03:48.0 | 04:33.6 | 06:04.8 | 06:06.9 | 15.8 | 9.8 |
| 19:15 | 01:32.4 | 02:18.6 | 03:04.8 | 03:51.0 | 04:37.2 | 06:09.6 | 06:11.8 | 15.6 | 9.7 |
| 19:30 | 01:33.6 | 02:20.4 | 03:07.2 | 03:54.0 | 04:40.8 | 06:14.4 | 06:16.6 | 15.4 | 9.6 |
| 19:45 | 01:34.8 | 02:22.2 | 03:09.6 | 03:57.0 | 04:44.4 | 06:19.2 | 06:21.4 | 15.2 | 9.4 |
| 20:00 | 01:36.0 | 02:24.0 | 03:12.0 | 04:00.0 | 04:48.0 | 06:24.0 | 06:26.2 | 15.0 | 9.3 |
| 20:15 | 01:37.2 | 02:25.8 | 03:14.4 | 04:03.0 | 04:51.6 | 06:28.8 | 06:31.1 | 14.8 | 9.2 |
| 20:30 | 01:38.4 | 02:27.6 | 03:16.8 | 04:06.0 | 04:55.2 | 06:33.6 | 06:35.9 | 14.6 | 9.1 |
| 20:45 | 01:39.6 | 02:29.4 | 03:19.2 | 04:09.0 | 04:58.8 | 06:38.4 | 06:40.7 | 14.5 | 9.0 |
| 21:00 | 01:40.8 | 02:31.2 | 03:21.6 | 04:12.0 | 05:02.4 | 06:43.2 | 06:45.6 | 14.3 | 8.9 |
| 21:15 | 01:42.0 | 02:33.0 | 03:24.0 | 04:15.0 | 05:06.0 | 06:48.0 | 06:50.4 | 14.1 | 8.8 |
| 21:30 | 01:43.2 | 02:34.8 | 03:26.4 | 04:18.0 | 05:09.6 | 06:52.8 | 06:55.2 | 14.0 | 8.7 |
| 21:45 | 01:44.4 | 02:36.6 | 03:28.8 | 04:21.0 | 05:13.2 | 06:57.6 | 07:00.0 | 13.8 | 8.6 |
| 22:00 | 01:45.6 | 02:38.4 | 03:31.2 | 04:24.0 | 05:16.8 | 07:02.4 | 07:04.9 | 13.6 | 8.5 |
| 22:15 | 01:46.8 | 02:40.2 | 03:33.6 | 04:27.0 | 05:20.4 | 07:07.2 | 07:09.7 | 13.5 | 8.4 |
5k Pace Chart (17:30-22:15)
5K Target Time: 22:30-27:15
| 5km Time | 400m | 600m | 800m | 1KM | 1200m | 1600m | Mile Pace | Speed KMH | Speed MPH |
| 22:30 | 01:48.0 | 02:42.0 | 03:36.0 | 04:30.0 | 05:24.0 | 07:12.0 | 07:14.5 | 13.3 | 8.3 |
| 22:45 | 01:49.2 | 02:43.8 | 03:38.4 | 04:33.0 | 05:27.6 | 07:16.8 | 07:19.3 | 13.2 | 8.2 |
| 23:00 | 01:50.4 | 02:45.6 | 03:40.8 | 04:36.0 | 05:31.2 | 07:21.6 | 07:24.2 | 13.0 | 8.1 |
| 23:15 | 01:51.6 | 02:47.4 | 03:43.2 | 04:39.0 | 05:34.8 | 07:26.4 | 07:29.0 | 12.9 | 8.0 |
| 23:30 | 01:52.8 | 02:49.2 | 03:45.6 | 04:42.0 | 05:38.4 | 07:31.2 | 07:33.8 | 12.8 | 7.9 |
| 23:45 | 01:54.0 | 02:51.0 | 03:48.0 | 04:45.0 | 05:42.0 | 07:36.0 | 07:38.7 | 12.6 | 7.8 |
| 24:00 | 01:55.2 | 02:52.8 | 03:50.4 | 04:48.0 | 05:45.6 | 07:40.8 | 07:43.5 | 12.5 | 7.8 |
| 24:15 | 01:56.4 | 02:54.6 | 03:52.8 | 04:51.0 | 05:49.2 | 07:45.6 | 07:48.3 | 12.4 | 7.7 |
| 24:30 | 01:57.6 | 02:56.4 | 03:55.2 | 04:54.0 | 05:52.8 | 07:50.4 | 07:53.1 | 12.2 | 7.6 |
| 24:45 | 01:58.8 | 02:58.2 | 03:57.6 | 04:57.0 | 05:56.4 | 07:55.2 | 07:58.0 | 12.1 | 7.5 |
| 25:00 | 02:00.0 | 03:00.0 | 04:00.0 | 05:00.0 | 06:00.0 | 08:00.0 | 08:02.8 | 12.0 | 7.5 |
| 25:15 | 02:01.2 | 03:01.8 | 04:02.4 | 05:03.0 | 06:03.6 | 08:04.8 | 08:07.6 | 11.9 | 7.4 |
| 25:30 | 02:02.4 | 03:03.6 | 04:04.8 | 05:06.0 | 06:07.2 | 08:09.6 | 08:12.5 | 11.8 | 7.3 |
| 25:45 | 02:03.6 | 03:05.4 | 04:07.2 | 05:09.0 | 06:10.8 | 08:14.4 | 08:17.3 | 11.7 | 7.2 |
| 26:00 | 02:04.8 | 03:07.2 | 04:09.6 | 05:12.0 | 06:14.4 | 08:19.2 | 08:22.1 | 11.5 | 7.2 |
| 26:15 | 02:06.0 | 03:09.0 | 04:12.0 | 05:15.0 | 06:18.0 | 08:24.0 | 08:26.9 | 11.4 | 7.1 |
| 26:30 | 02:07.2 | 03:10.8 | 04:14.4 | 05:18.0 | 06:21.6 | 08:28.8 | 08:31.8 | 11.3 | 7.0 |
| 26:45 | 02:08.4 | 03:12.6 | 04:16.8 | 05:21.0 | 06:25.2 | 08:33.6 | 08:36.6 | 11.2 | 7.0 |
| 27:00 | 02:09.6 | 03:14.4 | 04:19.2 | 05:24.0 | 06:28.8 | 08:38.4 | 08:41.4 | 11.1 | 6.9 |
| 27:15 | 02:10.8 | 03:16.2 | 04:21.6 | 05:27.0 | 06:32.4 | 08:43.2 | 08:46.3 | 11.0 | 6.8 |
5k Pace Chart (22:30-27:15)
5K Target Time: 27:30-32:15
| 5KM Time | 400m | 600m | 800m | 1KM | 1200m | 1600m | Mile Pace | Speed KMH | Speed MPH |
| 27:30 | 02:12.0 | 03:18.0 | 04:24.0 | 05:30.0 | 06:36.0 | 08:48.0 | 08:51.1 | 10.9 | 6.8 |
| 27:45 | 02:13.2 | 03:19.8 | 04:26.4 | 05:33.0 | 06:39.6 | 08:52.8 | 08:55.9 | 10.8 | 6.7 |
| 28:00 | 02:14.4 | 03:21.6 | 04:28.8 | 05:36.0 | 06:43.2 | 08:57.6 | 09:00.7 | 10.7 | 6.7 |
| 28:15 | 02:15.6 | 03:23.4 | 04:31.2 | 05:39.0 | 06:46.8 | 09:02.4 | 09:05.6 | 10.6 | 6.6 |
| 28:30 | 02:16.8 | 03:25.2 | 04:33.6 | 05:42.0 | 06:50.4 | 09:07.2 | 09:10.4 | 10.5 | 6.5 |
| 28:45 | 02:18.0 | 03:27.0 | 04:36.0 | 05:45.0 | 06:54.0 | 09:12.0 | 09:15.2 | 10.4 | 6.5 |
| 29:00 | 02:19.2 | 03:28.8 | 04:38.4 | 05:48.0 | 06:57.6 | 09:16.8 | 09:20.1 | 10.3 | 6.4 |
| 29:15 | 02:20.4 | 03:30.6 | 04:40.8 | 05:51.0 | 07:01.2 | 09:21.6 | 09:24.9 | 10.3 | 6.4 |
| 29:30 | 02:21.6 | 03:32.4 | 04:43.2 | 05:54.0 | 07:04.8 | 09:26.4 | 09:29.7 | 10.2 | 6.3 |
| 29:45 | 02:22.8 | 03:34.2 | 04:45.6 | 05:57.0 | 07:08.4 | 09:31.2 | 09:34.5 | 10.1 | 6.3 |
| 30:00 | 02:24.0 | 03:36.0 | 04:48.0 | 06:00.0 | 07:12.0 | 09:36.0 | 09:39.4 | 10.0 | 6.2 |
| 30:15 | 02:25.2 | 03:37.8 | 04:50.4 | 06:03.0 | 07:15.6 | 09:40.8 | 09:44.2 | 9.9 | 6.2 |
| 30:30 | 02:26.4 | 03:39.6 | 04:52.8 | 06:06.0 | 07:19.2 | 09:45.6 | 09:49.0 | 9.8 | 6.1 |
| 30:45 | 02:27.6 | 03:41.4 | 04:55.2 | 06:09.0 | 07:22.8 | 09:50.4 | 09:53.8 | 9.8 | 6.1 |
| 31:00 | 02:28.8 | 03:43.2 | 04:57.6 | 06:12.0 | 07:26.4 | 09:55.2 | 09:58.7 | 9.7 | 6.0 |
| 31:15 | 02:30.0 | 03:45.0 | 05:00.0 | 06:15.0 | 07:30.0 | 10:00.0 | 10:03.5 | 9.6 | 6.0 |
| 31:30 | 02:31.2 | 03:46.8 | 05:02.4 | 06:18.0 | 07:33.6 | 10:04.8 | 10:08.3 | 9.5 | 5.9 |
| 31:45 | 02:32.4 | 03:48.6 | 05:04.8 | 06:21.0 | 07:37.2 | 10:09.6 | 10:13.2 | 9.4 | 5.9 |
| 32:00 | 02:33.6 | 03:50.4 | 05:07.2 | 06:24.0 | 07:40.8 | 10:14.4 | 10:18.0 | 9.4 | 5.8 |
| 32:15 | 02:34.8 | 03:52.2 | 05:09.6 | 06:27.0 | 07:44.4 | 10:19.2 | 10:22.8 | 9.3 | 5.8 |
5k Pace Chart (27:30-32:15)
5K Target Time: 32:30-37:15
| 5KM Time | 400m | 600m | 800m | 1KM | 1200m | 1600m | Mile Pace | Speed KMH | Speed MPH |
| 32:30 | 02:36.0 | 03:54.0 | 05:12.0 | 06:30.0 | 07:48.0 | 10:24.0 | 10:27.6 | 9.2 | 5.7 |
| 32:45 | 02:37.2 | 03:55.8 | 05:14.4 | 06:33.0 | 07:51.6 | 10:28.8 | 10:32.5 | 9.2 | 5.7 |
| 33:00 | 02:38.4 | 03:57.6 | 05:16.8 | 06:36.0 | 07:55.2 | 10:33.6 | 10:37.3 | 9.1 | 5.6 |
| 33:15 | 02:39.6 | 03:59.4 | 05:19.2 | 06:39.0 | 07:58.8 | 10:38.4 | 10:42.1 | 9.0 | 5.6 |
| 33:30 | 02:40.8 | 04:01.2 | 05:21.6 | 06:42.0 | 08:02.4 | 10:43.2 | 10:47.0 | 9.0 | 5.6 |
| 33:45 | 02:42.0 | 04:03.0 | 05:24.0 | 06:45.0 | 08:06.0 | 10:48.0 | 10:51.8 | 8.9 | 5.5 |
| 34:00 | 02:43.2 | 04:04.8 | 05:26.4 | 06:48.0 | 08:09.6 | 10:52.8 | 10:56.6 | 8.8 | 5.5 |
| 34:15 | 02:44.4 | 04:06.6 | 05:28.8 | 06:51.0 | 08:13.2 | 10:57.6 | 11:01.4 | 8.8 | 5.4 |
| 34:30 | 02:45.6 | 04:08.4 | 05:31.2 | 06:54.0 | 08:16.8 | 11:02.4 | 11:06.3 | 8.7 | 5.4 |
| 34:45 | 02:46.8 | 04:10.2 | 05:33.6 | 06:57.0 | 08:20.4 | 11:07.2 | 11:11.1 | 8.6 | 5.4 |
| 35:00 | 02:48.0 | 04:12.0 | 05:36.0 | 07:00.0 | 08:24.0 | 11:12.0 | 11:15.9 | 8.6 | 5.3 |
| 35:15 | 02:49.2 | 04:13.8 | 05:38.4 | 07:03.0 | 08:27.6 | 11:16.8 | 11:20.8 | 8.5 | 5.3 |
| 35:30 | 02:50.4 | 04:15.6 | 05:40.8 | 07:06.0 | 08:31.2 | 11:21.6 | 11:25.6 | 8.5 | 5.3 |
| 35:45 | 02:51.6 | 04:17.4 | 05:43.2 | 07:09.0 | 08:34.8 | 11:26.4 | 11:30.4 | 8.4 | 5.2 |
| 36:00 | 02:52.8 | 04:19.2 | 05:45.6 | 07:12.0 | 08:38.4 | 11:31.2 | 11:35.2 | 8.3 | 5.2 |
| 36:15 | 02:54.0 | 04:21.0 | 05:48.0 | 07:15.0 | 08:42.0 | 11:36.0 | 11:40.1 | 8.3 | 5.1 |
| 36:30 | 02:55.2 | 04:22.8 | 05:50.4 | 07:18.0 | 08:45.6 | 11:40.8 | 11:44.9 | 8.2 | 5.1 |
| 36:45 | 02:56.4 | 04:24.6 | 05:52.8 | 07:21.0 | 08:49.2 | 11:45.6 | 11:49.7 | 8.2 | 5.1 |
| 37:00 | 02:57.6 | 04:26.4 | 05:55.2 | 07:24.0 | 08:52.8 | 11:50.4 | 11:54.5 | 8.1 | 5.0 |
| 37:15 | 02:58.8 | 04:28.2 | 05:57.6 | 07:27.0 | 08:56.4 | 11:55.2 | 11:59.4 | 8.1 | 5.0 |
Additional resources:
Here’s your guide to buying a second hand treadmill.
Here’s your guide to beginner running pace
Conclusion
There you have it! The above treadmill pace chart is ideal for anyone who wants to make the most out of treadmill training. The rest is just details.
Thank you for stopping by.
Keep training strong.
