Treadmill Running Pace Conversion Chart Explained

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 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.

What’s A Good Treadmill Running 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.

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.

For Sprinting

running old lady

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.

How To Use The Running 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 settingPace per mileEquivalent paces by incline
0%1%2%3%4%5%6%7%8%9%10%
5.012:0012:3111:4411:0510:3210:039:389:168:568:388:228:07
5.211:3212:0211:1810:4210:119:449:208:598:408:238:087:54
5.411:0711:3510:5510:209:519:269:038:438:258:097:557:41
5.610:4311:1010:3210:009:339:098:488:298:127:567:427:29
5.810:2110:4710:129:429:168:538:338:157:587:447:307:18
6.010:0010:269:529:249:008:388:198:027:467:327:197:07
6.19:5010:159:439:168:528:318:127:557:407:267:147:02
6.29:4110:059:349:088:448:248:067:497:347:217:086:57
6.39:319:569:269:008:378:177:597:437:297:157:036:52
6.49:239:469:178:528:308:107:537:377:237:106:586:47
6.59:149:379:098:458:238:047:477:327:187:056:536:43
6.69:059:299:018:378:167:587:417:267:137:006:496:38
6.78:579:208:538:308:107:527:357:217:076:556:446:34
6.88:499:128:458:238:037:467:307:157:026:506:406:29
6.98:429:048:398:177:577:407:247:106:586:466:356:25
7.08:348:568:328:107:517:347:197:056:536:416:316:21
7.18:278:498:258:047:457:297:147:006:486:376:276:17
7.28:208:418:187:587:407:237:096:566:446:336:226:13
7.38:138:348:127:527:347:187:046:516:396:286:186:09
7.48:068:278:057:467:287:136:596:466:356:246:146:05
7.58:008:207:597:407:237:086:546:426:316:206:116:02
7.67:548:147:537:347:187:036:506:386:266:166:075:58
7.77:488:077:477:297:136:586:456:336:226:126:035:55
7.87:428:017:417:247:086:546:416:296:186:095:595:51
7.97:367:557:367:187:036:496:376:256:156:055:565:48
8.07:307:497:307:136:586:456:326:216:116:015:525:44
8.17:247:437:257:086:546:406:286:176:075:585:495:41
8.27:197:387:207:046:496:366:246:136:035:545:465:38
8.37:147:327:156:596:456:326:206:106:005:515:425:35
8.47:097:277:106:546:406:286:166:065:565:475:395:32
8.57:047:227:056:506:366:246:136:025:535:445:365:29
8.66:597:167:006:456:326:206:095:595:495:415:335:26
8.76:547:116:556:416:286:166:055:555:465:385:305:23
8.86:497:076:516:376:246:126:025:525:435:355:275:20
8.96:447:026:466:326:206:095:585:495:405:325:245:17
9.06:406:576:426:286:166:055:555:455:375:295:215:14
9.16:366:526:386:246:126:015:515:425:345:265:185:11
9.26:316:486:346:206:095:585:485:395:315:235:165:09
9.36:276:446:296:176:055:555:455:365:285:205:135:06
9.46:236:396:256:136:025:515:425:335:255:175:105:04
9.56:196:356:226:095:585:485:395:305:225:145:085:01
9.66:156:316:186:065:555:455:355:275:195:125:054:59
9.76:116:276:146:025:515:425:325:245:165:095:024:56
9.86:076:236:105:595:485:385:305:215:145:075:004:54
9.96:046:196:075:555:455:355:275:195:115:044:584:51
10.06:006:156:035:525:425:325:245:165:085:024:554:49
10.15:566:126:005:495:395:295:215:135:064:594:534:47
10.25:536:085:565:455:365:275:185:115:034:574:504:45
10.35:506:045:535:425:335:245:165:085:014:544:484:42
10.45:466:015:505:395:305:215:135:054:584:524:464:40
10.55:435:575:465:365:275:185:105:034:564:504:444:38
10.65:405:545:435:335:245:155:085:004:544:474:414:36
10.75:365:515:405:305:215:135:054:584:514:454:394:34
10.85:335:485:375:275:185:105:034:564:494:434:374:32
10.95:305:445:345:245:165:085:004:534:474:414:354:30
11.05:275:415:315:225:135:054:584:514:454:394:334:28
11.25:215:355:255:165:085:004:534:464:404:344:294:24
11.45:165:295:205:115:034:554:494:424:364:304:254:20
11.65:105:245:145:064:584:514:444:384:324:274:214:17
11.85:055:185:095:014:534:464:404:344:284:234:184:13
12.05:005:135:044:564:494:424:364:304:244:194:144:10

 

Treadmill Pace Conversions

Min.
per Mile
Miles
per Hour
4:0015
4:0514.7
4:1014.4
4:1514.1
4:2013.8
4:2513.6
4:3013.3
4:3513.1
4:4012.9
4:4512.6
4:5012.4
4:5512.2
Min.
per Mile
Miles
per Hour
5:0012
5:0511.8
5:1011.6
5:1511.4
5:2011.3
5:2511.1
5:3010.9
5:3510.7
5:4010.6
5:4510.4
5:5010.3
5:5510.1

 

Min.
per Mile
Miles
per Hour
6:0010
6:059.9
6:109.7
6:159.6
6:209.5
6:259.4
6:309.2
6:359.1
6:409
6:458.9
6:508.8
6:558.7
Min.
per Mile
Miles
per Hour
7:008.6
7:058.5
7:108.4
7:158.3
7:208.2
7:258.1
7:308
7:357.9
7:407.8
7:457.7
7:507.7
7:557.6

 

Min.
per Mile
Miles
per Hour
8:007.5
8:057.4
8:107.3
8:157.3
8:207.2
8:257.1
8:307.1
8:357
8:406.9
8:456.9
8:506.8
8:556.7
Min.
per Mile
Miles
per Hour
9:006.7
9:056.6
9:106.5
9:156.5
9:206.4
9:256.4
9:306.3
9:356.3
9:406.2
9:456.2
9:506.1
9:556.1

 

Min.
per Mile
Miles
per Hour
10:006
10:056
10:105.9
10:155.9
10:205.8
10:255.8
10:305.7
10:355.7
10:405.6
10:455.6
10:505.5
10:555.5
Min.
per Mile
Miles
per Hour
11:005.5
11:055.4
11:105.4
11:155.3
11:205.3
11:255.3
11:305.2
11:355.2
11:405.1
11:455.1
11:505.1
11:555

 

Min.
per Mile
Miles
per Hour
12:005
12:055
12:104.9
12:154.9
12:204.9
12:254.8
12:304.8
12:354.8
12:404.7
12:454.7
12:504.7
12:554.6
Min.
per Mile
Miles
per Hour
13:004.6
13:054.6
13:104.6
13:154.5
13:204.5
13:254.5
13:304.4
13:354.4
13:404.4
13:454.4
13:504.3
13:554.3

 

Min.
per Mile
Miles
per Hour
14:004.3
14:054.3
14:104.2
14:154.2
14:204.2
14:254.2
14:304.1
14:354.1
14:404.1
14:454.1
14:504
14:554
Min.
per Mile
Miles
per Hour
15:004
15:054
15:104
15:153.9
15:203.9
15:253.9
15:303.9
15:353.9
15:403.8
15:453.8
15:503.8
15:553.8

 

Min.
per Mile
Miles
per Hour
16:003.8
16:053.7
16:103.7
16:153.7
16:203.7
16:253.7
16:303.6
16:353.6
16:403.6
16:453.6
16:503.6
16:553.5
Min.
per Mile
Miles
per Hour
17:003.5
17:053.5
17:103.5
17:153.5
17:203.5
17:253.4
17:303.4
17:353.4
17:403.4
17:453.4
17:503.4
17:553.3

 

Min.
per Mile
Miles
per Hour
18:003.3
18:053.3
18:103.3
18:153.3
18:203.3
18:253.3
18:303.2
18:353.2
18:403.2
18:453.2
18:503.2
18:553.2
Min.
per Mile
Miles
per Hour
19:003.2
19:053.1
19:103.1
19:153.1
19:203.1
19:253.1
19:303.1
19:353.1
19:403.1
19:453
19:503
19:553

5K Target Time: 12:30-17:15

5k
Time
400m600m800m1KM1200m1600mMile PaceSpeed
KMH
Speed
MPH
12:3001:00.001:30.002:00.002:30.003:00.004:00.004:01.424.014.9
12:4501:01.201:31.802:02.402:33.003:03.604:04.804:06.223.514.6
13:0001:02.401:33.602:04.802:36.003:07.204:09.604:11.123.114.3
13:1501:03.601:35.402:07.202:39.003:10.804:14.404:15.922.614.1
13:3001:04.801:37.202:09.602:42.003:14.404:19.204:20.722.213.8
13:4501:06.001:39.002:12.002:45.003:18.004:24.004:25.521.813.6
14:0001:07.201:40.802:14.402:48.003:21.604:28.804:30.421.413.3
14:1501:08.401:42.602:16.802:51.003:25.204:33.604:35.221.113.1
14:3001:09.601:44.402:19.202:54.003:28.804:38.404:40.020.712.9
14:4501:10.801:46.202:21.602:57.003:32.404:43.204:44.920.312.6
15:0001:12.001:48.002:24.003:00.003:36.004:48.004:49.720.012.4
15:1501:13.201:49.802:26.403:03.003:39.604:52.804:54.519.712.2
15:3001:14.401:51.602:28.803:06.003:43.204:57.604:59.319.412.0
15:4501:15.601:53.402:31.203:09.003:46.805:02.405:04.219.011.8
16:0001:16.801:55.202:33.603:12.003:50.405:07.205:09.018.811.7
16:1501:18.001:57.002:36.003:15.003:54.005:12.005:13.818.511.5
16:3001:19.201:58.802:38.403:18.003:57.605:16.805:18.618.211.3
16:4501:20.402:00.602:40.803:21.004:01.205:21.605:23.517.911.1
17:0001:21.602:02.402:43.203:24.004:04.805:26.405:28.317.611.0
17:1501:22.802:04.202:45.603:27.004:08.405:31.205:33.117.410.8

5k pace chart (12:30-17:15)

5K Target Time: 17:30-22:15

5KM
Time
400m600m800m1KM1200m1600mMile
Pace
Speed
KMH
Speed
MPH
17:3001:24.002:06.002:48.003:30.004:12.005:36.005:38.017.110.7
17:4501:25.202:07.802:50.403:33.004:15.605:40.805:42.816.910.5
18:0001:26.402:09.602:52.803:36.004:19.205:45.605:47.616.710.4
18:1501:27.602:11.402:55.203:39.004:22.805:50.405:52.416.410.2
18:3001:28.802:13.202:57.603:42.004:26.405:55.205:57.316.210.1
18:4501:30.002:15.003:00.003:45.004:30.006:00.006:02.116.09.9
19:0001:31.202:16.803:02.403:48.004:33.606:04.806:06.915.89.8
19:1501:32.402:18.603:04.803:51.004:37.206:09.606:11.815.69.7
19:3001:33.602:20.403:07.203:54.004:40.806:14.406:16.615.49.6
19:4501:34.802:22.203:09.603:57.004:44.406:19.206:21.415.29.4
20:0001:36.002:24.003:12.004:00.004:48.006:24.006:26.215.09.3
20:1501:37.202:25.803:14.404:03.004:51.606:28.806:31.114.89.2
20:3001:38.402:27.603:16.804:06.004:55.206:33.606:35.914.69.1
20:4501:39.602:29.403:19.204:09.004:58.806:38.406:40.714.59.0
21:0001:40.802:31.203:21.604:12.005:02.406:43.206:45.614.38.9
21:1501:42.002:33.003:24.004:15.005:06.006:48.006:50.414.18.8
21:3001:43.202:34.803:26.404:18.005:09.606:52.806:55.214.08.7
21:4501:44.402:36.603:28.804:21.005:13.206:57.607:00.013.88.6
22:0001:45.602:38.403:31.204:24.005:16.807:02.407:04.913.68.5
22:1501:46.802:40.203:33.604:27.005:20.407:07.207:09.713.58.4

5k Pace Chart (17:30-22:15)

5K Target Time: 22:30-27:15

5km
Time
400m600m800m1KM1200m1600mMile
Pace
Speed
KMH
Speed
MPH
22:3001:48.002:42.003:36.004:30.005:24.007:12.007:14.513.38.3
22:4501:49.202:43.803:38.404:33.005:27.607:16.807:19.313.28.2
23:0001:50.402:45.603:40.804:36.005:31.207:21.607:24.213.08.1
23:1501:51.602:47.403:43.204:39.005:34.807:26.407:29.012.98.0
23:3001:52.802:49.203:45.604:42.005:38.407:31.207:33.812.87.9
23:4501:54.002:51.003:48.004:45.005:42.007:36.007:38.712.67.8
24:0001:55.202:52.803:50.404:48.005:45.607:40.807:43.512.57.8
24:1501:56.402:54.603:52.804:51.005:49.207:45.607:48.312.47.7
24:3001:57.602:56.403:55.204:54.005:52.807:50.407:53.112.27.6
24:4501:58.802:58.203:57.604:57.005:56.407:55.207:58.012.17.5
25:0002:00.003:00.004:00.005:00.006:00.008:00.008:02.812.07.5
25:1502:01.203:01.804:02.405:03.006:03.608:04.808:07.611.97.4
25:3002:02.403:03.604:04.805:06.006:07.208:09.608:12.511.87.3
25:4502:03.603:05.404:07.205:09.006:10.808:14.408:17.311.77.2
26:0002:04.803:07.204:09.605:12.006:14.408:19.208:22.111.57.2
26:1502:06.003:09.004:12.005:15.006:18.008:24.008:26.911.47.1
26:3002:07.203:10.804:14.405:18.006:21.608:28.808:31.811.37.0
26:4502:08.403:12.604:16.805:21.006:25.208:33.608:36.611.27.0
27:0002:09.603:14.404:19.205:24.006:28.808:38.408:41.411.16.9
27:1502:10.803:16.204:21.605:27.006:32.408:43.208:46.311.06.8

5k Pace Chart (22:30-27:15)

5K Target Time: 27:30-32:15

5KM
Time
400m600m800m1KM1200m1600mMile
Pace
Speed
KMH
Speed
MPH
27:3002:12.003:18.004:24.005:30.006:36.008:48.008:51.110.96.8
27:4502:13.203:19.804:26.405:33.006:39.608:52.808:55.910.86.7
28:0002:14.403:21.604:28.805:36.006:43.208:57.609:00.710.76.7
28:1502:15.603:23.404:31.205:39.006:46.809:02.409:05.610.66.6
28:3002:16.803:25.204:33.605:42.006:50.409:07.209:10.410.56.5
28:4502:18.003:27.004:36.005:45.006:54.009:12.009:15.210.46.5
29:0002:19.203:28.804:38.405:48.006:57.609:16.809:20.110.36.4
29:1502:20.403:30.604:40.805:51.007:01.209:21.609:24.910.36.4
29:3002:21.603:32.404:43.205:54.007:04.809:26.409:29.710.26.3
29:4502:22.803:34.204:45.605:57.007:08.409:31.209:34.510.16.3
30:0002:24.003:36.004:48.006:00.007:12.009:36.009:39.410.06.2
30:1502:25.203:37.804:50.406:03.007:15.609:40.809:44.29.96.2
30:3002:26.403:39.604:52.806:06.007:19.209:45.609:49.09.86.1
30:4502:27.603:41.404:55.206:09.007:22.809:50.409:53.89.86.1
31:0002:28.803:43.204:57.606:12.007:26.409:55.209:58.79.76.0
31:1502:30.003:45.005:00.006:15.007:30.010:00.010:03.59.66.0
31:3002:31.203:46.805:02.406:18.007:33.610:04.810:08.39.55.9
31:4502:32.403:48.605:04.806:21.007:37.210:09.610:13.29.45.9
32:0002:33.603:50.405:07.206:24.007:40.810:14.410:18.09.45.8
32:1502:34.803:52.205:09.606:27.007:44.410:19.210:22.89.35.8

5k Pace Chart (27:30-32:15)

5K Target Time: 32:30-37:15

5KM
Time
400m600m800m1KM1200m1600mMile
Pace
Speed
KMH
Speed
MPH
32:3002:36.003:54.005:12.006:30.007:48.010:24.010:27.69.25.7
32:4502:37.203:55.805:14.406:33.007:51.610:28.810:32.59.25.7
33:0002:38.403:57.605:16.806:36.007:55.210:33.610:37.39.15.6
33:1502:39.603:59.405:19.206:39.007:58.810:38.410:42.19.05.6
33:3002:40.804:01.205:21.606:42.008:02.410:43.210:47.09.05.6
33:4502:42.004:03.005:24.006:45.008:06.010:48.010:51.88.95.5
34:0002:43.204:04.805:26.406:48.008:09.610:52.810:56.68.85.5
34:1502:44.404:06.605:28.806:51.008:13.210:57.611:01.48.85.4
34:3002:45.604:08.405:31.206:54.008:16.811:02.411:06.38.75.4
34:4502:46.804:10.205:33.606:57.008:20.411:07.211:11.18.65.4
35:0002:48.004:12.005:36.007:00.008:24.011:12.011:15.98.65.3
35:1502:49.204:13.805:38.407:03.008:27.611:16.811:20.88.55.3
35:3002:50.404:15.605:40.807:06.008:31.211:21.611:25.68.55.3
35:4502:51.604:17.405:43.207:09.008:34.811:26.411:30.48.45.2
36:0002:52.804:19.205:45.607:12.008:38.411:31.211:35.28.35.2
36:1502:54.004:21.005:48.007:15.008:42.011:36.011:40.18.35.1
36:3002:55.204:22.805:50.407:18.008:45.611:40.811:44.98.25.1
36:4502:56.404:24.605:52.807:21.008:49.211:45.611:49.78.25.1
37:0002:57.604:26.405:55.207:24.008:52.811:50.411:54.58.15.0
37:1502:58.804:28.205:57.607:27.008:56.411:55.211:59.48.15.0